Warmup:

Grab light KB

3 Rounds:

200M jog

10 KB deadlifts

5 Russian Swings

5 Am KB Swings

5 Goblet Squats

6 Box Step Ups

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

WOD:

8 Min AMRAP:

30 American KB Swing (53/35)

200M Run

rest 3 Min, then…

8 Min AMRAP:

20 Wall Ball (20/14)

10 Box Jump (24/20)

rest 3 Min, then…

8 Min AMRAP:

25 Goblet Squat (53/35)

15 Toe2Bar

You know how I always tell you with AMRAPs, don’t go for broke because you need to keep moving the whole time? Well, today is a day you can ALMOST forget that.  These AMRAPs are short enough (plus there is rest between AMRAPs) that you can push the gas more than normal and really get some good numbers.

 

Scaling Options:

KB weight -> 35/25 -> as needed

Med ball weight -> 14/10 -> as needed

Box height -> 20/16

T2B -> Hanging Knee Raise -> Laying Toe2Bar

 

Cool Down:

Pigeon Pose on box – 1 Min per side

 

Cobra Pose – 2 Min