Warm-up
1:00 Work/No Rest Between Stations
-Single Unders
-KB Goblet Squat with press out at the bottom
-Single Unders (alternating feet
-Uneven Alternating Push-Ups on KB
-Double Unders or attempts
-KB SA Thruster (alternate every 5)
-Double Unders or Attempts
Mobility
Calf Rolling and Stretching
Accessory
3 Rounds
1. SA Kettlebell Floor Press
10 Each Side
2. 10 KB Drags
WOD
1000m Row
80 Thrusters (45,35)
80 Double Unders
80 Kettlebell Swings (1.5,1)
1000m Row
-Each time you break your set complete 10 Push-ups.
Level 2- (35,25)(1, 0.75) 40 Double Unders
Level 1- (25,15) 5/3 Push Ups; (0.75, 0.5) 120 singles
Running Sub-
1000m Ski
1.5m/1.25 Bike
*The thrusters should be with an empty bb. Scale to a weight that you can do at least 20 unbroken.
Extra Work
4 Rounds
100M Farmer’s Carry (2/1.5)
10 Plated Hip Extension (15/10)
*Carries should be as heavy as possible while still able to complete 50m without resting
*Add Plate to hip extension if able