Warm-up
1:00 Each station no rest between movements
-Toes to KB
-10 Double KB Russian Swing
-Plyo Step Ups
-Rope Scap Pull-Up*
*Round 2 L-Sit Rope Pull-Ups
Skill
Rope Climb/Legless RC
Kettlebell Snatch
Kettlebell Skill
-10 Full American Swings
-10 Two hand KB High Pull
-10 Two Hand KB Snatch
-10 Single Arm KB High Pull
-10 Single Arm KB Snatch*
Rope Skill Warm-Up
-Pull To Stand
-Rope Knee-Ups
-Rope Climb for those able**
-Rope Kip Swing
-Legless Climbs or attempts
Mobility
Calf Rolling
Forearm Rolling
WOD
20 Minute AMRAP
10 Box Jumps
10 Kettlebell Swings 1.5|1
10 Weighted Step-ups
10 Toes to Bar
1 Rope climb
*add 2 reps to each movement each round. 10-12-14. Rope Climb remains the same.
Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV- double KB Snatch 1.5|1, double front rack step-up, legless rope climb
Extra Work
5 Sets of the following Complex
1 Thruster
1 Push Press
1 Push Jerk
1 Split Jerk
Rest as needed between sets
*WOD Credit – Crossfit.com