Dynamic
Warm Up:
A. 4 corner drills
1. forward run
2. lateral run
3. in out lateral
B. 4 rds
1. x5 kbell clean r/l @16,20,24,32
2. x3 mix pull ups
KU WOD:
x100 air squats or 5mins of work
x100 deadlifts @2x16kg or 5mins of work
complete reps or work for time. which ever comes first.
KU WOD: 1 min h2h, 30sec burpee/rope, 30sec rest
5 RDS
1. 1min H2H- flip it, twist it, tap it!
2. x3 burpees+ remaining time of 30sec is finish with power ropes
3. 30sec rest
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