Warmup:

Grab light KB

2X through…

100M Suitcase walk in L-hand

100M Suitcase walk in R-hand

5 KB Deadlifts

5 Russian Swings

5 American Swings

5 Goblet Squats

Then…

10 Spider-man to Samson

WOD:

5 Rounds:

1 Minute Max Reps,  American Kettlebell Swings (53/35)

1 Minute Max Reps, Reverse Lunges (Bodyweight)

1 Minute Max Reps, Goblet Squat (53/35)

1 Minute Rest

Score = Total Reps

There is no break between the minutes, so would suggest getting ready to transition right around when there is 5-10 seconds left per minute…except when doing Goblet Squats.  That next minute is rest, so go until the end.

Scaling Options:

KB weight -> 35/25 -> 25/15 -> As needed

Cool Down:

Couch Stretch – 2 Min per side

Roll out T-spine – 2 Min