Warm Up:

200 Rope contacts

10 kickers per leg

10 Squat to stand

10 Inchworms (in place)

Iron cross x 5 per leg

Scorpion x 5 per leg

20 PVC pass throughs

Light KB w/u*

* with a light KB, do 5 KB deadlifts, 5 KB Swings (Russian height), 5 KB Swings (American height). Go up a little in weight and do the same sequence.

WOD:

15 Min AMRAP:

400 Run

10 Push Jerk (135/95)

3 Min break, then…

4 Rounds:

40 DUs

12 KB Swing (53/35)

Scaling:

Run->500M Row

Push Jerk->As needed

DU->attempts through 40 rope contacts

KB swing-> as needed

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Cool Down:

Calf stretch on rig -2X1 min per side

Banded bully stretch x2 min per side