Prep
2 Sets
Row x 60 sec damper 9 or 10
Hang from Rope x 20 sec
No Push Up Burpee broad Jump x 5 reps
Essentials
A.
Partner WOD
1 person does a whole round then the other goes
10 rounds for time: (5 per person )
Rope sit to stand x 3 rep
Burpee box step over x 10 reps 24/20
Kettlebell Swings x 15 reps
B.
Core
3 Sets
Pike leg lifts overs x 8-10 per side
Plank Kettlebell Pull Thrus x 8-10 per side
Heavy bent arm Kettlebell RussinanTwist x 8-10 per side
Fitness
A.
Partner WOD
1 person does a whole round then the other goes
10 rounds for time: (5 per person )
Rope climb x 1 rep
Burpee box jump over x 10 reps 24/20
Kettlebell Swings x 15 reps 55/35
B.
Core
3 Sets
Pike leg lifts overs x 8-10 per side
Plank Kettlebell Pull Thrus x 8-10 per side
Heavy bent arm Kettlebell RussinanTwist x 8-10 per side