Warm-up
200M Run
-Then-
10-8-6
KB Windmill
Uneven Push-Up on KB
Single Arm Russian Swing
End Each round with :30 Jump Rope – Working into Double Unders or Attempts
Skill
Headstands
Headstands to Handstand
WOD (35 Minute Cap)
For Time
4 rounds
20 Kettlebell Swings 2|1.5
30 Push-ups
40 Sit-ups
50 Double Unders
E5MOM- 400M Run
*The workout starts with the Run. Please scale appropriately.
Level 2 – 20 Push-ups, 30 Sit-ups, 30 Double Unders, 300m Run
Level 1 – 15 KB swings, 15 push-ups, 20 sit-ups, 100 singles, 200m Run
ADV – Sandbag run 4|3, 25 GHDs
Extra Work
9-7-5
Power Snatch 165|105
Burpee Box Jump Overs 30|24
ADV – 185|115