1) WARM-UP:

Stretch

Mobility: Iron Cross x 10, Wall Squats x 10, GM with twist x 10

2 Rounds:

10 x Russian Swings

5 each x single arm, single leg KB RDL

60’ each arm KB overhead walk

2) STRENGTH:

Every 2 min for 8 min:

Deadlift x 2@85+%

—1 min rest—

Every 90s for 6 min:

5 x KB Windmills each arm

3) CONDITIONING: Alt. EMOM 6

Row x 125m

Run 100m

4) METCON: EMOM 7

6 x KB Snatch @53/35 (Rx+ 70/53, scaled 35/26)

12 x Russian Swings

—1 min rest-

2 min max TGU