Warmup:

1:00 Echo Bike EZ pace

10 Air Squats

10 Kickers

10 Cossack Squats

1:00 Echo Bike med pace

10 KB Deadlifts

10 Russian Swings

:30 Kneeling Wrists Stretch

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD

Barbell warmup – With an empty barbell, complete 5 reps of: good mornings, back squats, Elbow rotations, Front Squats, Push Press, Thrusters

WOD:

AMRAP 25:

6 KB Thrusters (50/35)

12/10 Cal Echo Bike

24 Am KB Swings (55/35)

Video courtesy of ShapeFit.

Sure, we can routinely knock out barbell thrusters pretty well, but throwing in an alternate version like Kettlebell Thrusters will make you work even harder to maintain stability and adapt to moving two separate pieces.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Figure4 Wall Sit – 2 Min Per side

KB shoulder mash – 1 Min per side

Video courtesy of CrossFit Southie