Warm-up
With a KettleBell
15 Russian Swings
10 Windmills each arm
15 Power swings
10 Arm Bar Stretches each arm
15 American swings
5 Turkish Get-ups each arm
Strength
1. Strict Press
3-3-3-3
2. Push-press
2-2-2
3. Back Squat
2-2-2-2
WOD
Alternating Tabata
1. Toes to Bar
2. Pistols
Rest 1 Minute
Alternating Tabata
1. Kettlebell Swings (2,1.5)
2. Goblet squats
Score= the sum of the reps for the 2 separate tabatas