Outdoors Primarily
Warm-up
2 Rounds
5 KB Strict Press*
10 KB Step Ups*
5 KB Push Press**
10 Box Jumps Overs
10 KB Swings
10 Box Jump Overs
*each side
**each side with a 3 second negative
Mobility
Shoulder Rolling
Strength
EMOM5
Strict Press
2 Reps
Rest 1 Minute
E2MOM8
Push-Press
3 Reps
WOD
40 Kettlebell Swings 2|1.5
30 Box Jump Overs 24|20
20 Shoulder to Overhead 155|105
30 Box Jump Overs
40 Kettlebell Swings
Level 3- 135|95
Level 2- 1.5|1,115|75
Level 1- 1|0.75, 95|55
Extra Work
500m Row
100 Double Unders
15 Bar Muscle Ups*
*Scale the # and/or use a band or scale to 2x C2b or 1xC2B