Warm-up
Grab a rope and a kb โ 7 minutes of jump roping with kb work mixed in โ swings, SD high pulls, windmills, figure 8โs, SA OHS/Snatch?, kb push up and overs, etcโฆ
Skills
Pistol
Handstand Push-up
WOD
Chipper Time!
1 Mile Run
70 Double Unders
60 Kettlebell Swings (1.5,1)
50 Burpees
40 KB Sumo Deadlift High Pulls
30 Pull-ups
20 Alternating Pistols
10 Strict Handstand Push-ups
ADV โSub KB SA snatch for SDHP, C2B Pull-ups