Fundamentals:
1) Teach KB Swing Series (Russian & Overhead)

2) 3 Rounds NFT of:

  • OH KB Swing x 10
  • GHD Sit-Ups x 5
  • GHD Back Extensions x 10

3) Complete 4 Rounds AFAP:

  • 200m Run
  • 10 Toes 2 Bar
  • 10 Burpees

4) 3 Rounds of:

  • Plank x 30s
  • Side Plank x 30s (each side)
  • 60s Rest

Fitness:
1) 12:00 to Find 3RM of Squat Clean x 3

2) 6:00 EMOM of:

  • Power Snatch Touch n Go x 3 (increase weight as needed)

3) 3:00 AMRAP of:

  • 5 Power Snatch (75/45)
  • 8 Walking Lunges

3 min rest

4) 3:00 AMRAP of:

  • 10 OH KB Swing (70/35)
  • 6 Burpees

3 min rest

5) 3:00 AMRAP of:

  • 6 HSPU
  • 6 Pull-Ups or Max Muscle-Ups > 10