Dynamic Warm Up – Mobility Prepare for..

A:Strength
6×2 Snatch Drop and Reset (work up to around 85%)

B: WOD
AMRAP 10:00
Run 400m
21 Kettlebell Swings red/green, green/blue, blue/yellow
5 Strict Handstand Push Ups

rest 5 min

AMRAP 5:00
7 Thrusters with the same KB as the KB swings
1 Legless Rope Climb

Cool Down
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

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