Warmup – 10 minutes
4-3-2-1
turkish getups (each arm/alternating)
dragon flags
make the dragon flags as slow and controlled as possible with minimal hip flexion. on the turkish g’s – keep your eye on your thumb line the entire time. push up on the kettle-bell, grip the kettle-bell in the corner, not the center.
Strength – 25 minutes
Squat Snatch
2-2-2-2-2
in-between each set perform a max set of ball ups or strict t2b
WOD -20 minutes
21-15-9
Overhead Squats
Chest to Bar Pull-ups
Games (155/105)
Regional (135/95)
Open (115/80)