Outdoors Primarily Unless Cold & Dark
Warm Up
200M Run
Then
2 Rounds
-10 KB High Pulls (each side)
-10 Single Arm Russian Swing Alternating (each side)
-10 KB Push Press (each side)
Accessory
EMOM8
- Banded Side Steps
- Banded Monster Walk
- Banded Pull-Apart
- Banded Russain Swing
Banded Pull-aparts should only be about 40s in order to allow time for transition
Skill
Kettlebell Clean and Jerk
WOD
800m Run
40 Kettlebell Swings 2|1.5
400m Sandbag Run
20 Kettlebell Clean and Jerks (10 Each Arm)
200m Sandbag Carry with SA Farmer’s Carry
Rest 3 Minutes
Complete in Reverse Order
Level 2- 1.5|1
Level 1-1|0.5; 600m/300m/100m
Extra Work
Bike 1 Mile Easy
2 x 40 Cals @ 70%
Rest 30 s after each effort
3 x 30 Cals @ 80-90%
Rest 45s after each effort
2 x 20 Cals @ 90-100+%
Rest 1 Minute after each effort
Bike 1 Mile Easy