Warm-up: 3 sets: 300m Row, 10x Overhead Squat (light or PVC), 25m Walking lunge, 15x Sit up.
Strength: EMOM 10:00: 4x Overhead Squat 50-60% of 1RM.
From the Ground – do not drop empty bars or bars with 10# Plates on them from any bar.
Stamina: 4 Rounds, not for time: 12x Sandbag Get up, 20x KB Box step up (35/20/ hand – 20/16”), 100m Sled push (bodyweight).
WOD: For Time: 21-18-15-12-9:
- Calorie Row
- Kettle Bell Swing (55/35)
Cool Down: 4 sets, not for time: 20x KB Russian Twist, 20x KB Deadlift