Warm-up
2 Rounds
:40 Work/:10Rest
-Toe Taps on top of KB
-Toes To KB
-Bottom’s Up Waiter’s Walk (Switch at :30 Mark)
-KB Single Leg Deadlift to Single Arm Press
Then
With KB
10 SA Russian Swing Alternating Hands (each side)
10 Windmill
10 Halo in each direction
10 Goblet Squat with Press Out in the bottom
6 Arm Bar Stretch
6 Turkish Get Up
Mobility
Calf Stretch
Pigeon Stretch
Hollow Rock Challenge
Week 8 = 80 Hollow Rocks
WOD
30 Toes to Bar
40 Box Jumps
50 Kettlebell Swings 1.5|1
60 Wall balls
50 Kettlebell Swings
40 Box Jumps
30 Toes to Bar
Level 2- 1|0.75,
Level 1- 0.75|0.5, Sit-ups
ADV – KB Single Arm Snatch, 27”/24” Box, #30/20 Wall Ball
Extra Work
3 Rounds
In 2 mins
Row 250/200m
In the remaining time accumulate AMTAP in Hanging L-Sit on the Pull Up Bar*
Rest 1 Minute
In 2 Mins
Row 250/200m
In the remaining time accumulate AMTAP in a Ring Supported L-Sit*
*Modify L-sit to a knees up position or simply a hang or support without an L-Sit