1. Warm up / Mobilize
2. Skills
KB Clean and Jerk
3. Conditioning
17 Min running clock
5 stations, 3 mins in each plus 30 seconds transition time
1. KB GTOH (24/16)
2. Row for distance
3. AMRAP - 7 x KB SDHP (16/12KG). 7x Box Jumps (24/21)
4. Bear Complex (35/25KG Barbell). Score is number of complex completed
5. Toes through rings. 10x squats each time you drop from the rings - score is Toe through ring reps
4. Recovery