Warm up
Dynamic warm up
Skills
KB swings
Push ups – hand release
WOD – for time
50 Pull ups
30 KB Swings – 24/16kg
30 Push ups – HR
20 KB Swings – 24/16kg
20 Push ups – HR
10 KB Swings – 24/16kg
50 Pull ups
After bash
GHD sit ups – 15 x 3