Warm-up
KB skills: Goblet squats, Windmills, Turkish Get-ups, Taters
WOD
2 Rounds:
200m run,
20 Burpees,
200m run,
20 wall-balls,
200m run,
20 KBS,
200m run
*Do not repeat the 200m run twice for 400m
4:00 on/2:00 off x 521 cal15 Deadlift 9 burpees over Bar
4 rounds 20 min Core circuit for quality 50 Russian twists 60s plank hold 5 Dragonfly or candlestick 16 weighted dead bugs 20 min to build to a heavy
Snatch warm-up EMOM x6 @light, building to moderate:1 snatch from above the knee1 snatch from below the knee1 snatch from the floor EMOM x6 @moderate,
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