Warm-up
200m Sandbag Run
100 Singles
25 Ukrainian Swings
Accessory
EMOM10
10 Reps of Each
1. Single Leg Deadlifts R
2. Single Leg Deadlifts L
3. KB Kneel to Stand- Alt
4.Half Kneeling Press R
5.Half Kneeling Press L
*KB weight ideally is heavier for the deadlift then the press
WOD (30 Minute Cap)
500m Sandbag Run
100 Double Unders
50 Kettlebell Swings 1.5|1
400m Sandbag Run
80 Double Unders
40 Kettlebell Swings
300m Sandbag Run
60 Double Unders
30 Kettlebell Swings
200m Sandbag Run
40 Double Unders
20 Kettlebell Swings
100m Sandbag Run
20 Double Unders
10 Kettlebell Swings
Level 3- ½ Double Unders
Level 2- 1|0.75, 25-20-15-10-5 DU
Level 1- 0.75|0.5, 1.5x Singles
ADV – KB Snatch
Extra Work
5 Sets
A.Tempo Bench Press – 4 Reps 4-1-X-1
B.Tempo Bent Over BB Row 4 Reps 4-1-X-1