Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

Then…

On Rig:  Perform 5 reps of: Scap Pull ups, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

For Time:

50 Kettlebell Swings (53/35)

30 Goblet Squats (53/35)

10 Toe2Bar

40 KBS

30 Goblet Squat

15 Toe2Bar

30 KBS

30 Goblet Squats

20 Toe2Bar

20 KBS

30 Goblet Squats

25 Toe2Bar

10 KBS

30 Goblet Squats

30 Toe2Bar

 

*45Min Time Cap

Not going to lie, this one is a grinder.  While the Kettlebell swings go down each time, and the Toe2Bars go up, the goblet squats stay the same throughout.  Do NOT skip the mobility after this one.

 

Scaling Options:

KB weight -> 35/25 -> as needed

T2B -> Hanging Knee Raise -> Laying Toe2Bar

 

Cool Down:

Barbell forearm roll out – 1 Min per side

Video courtesy of 3rd Element Fitness

 

Cobra pose – 2 X 1 Min (take 20 sec break between sets)