Warmup
Row 500m
3 Rounds
10 KB Swings
10 GHD Situps
10 Squat Jumps
Strength
5x5 Sumo Deadlifts
Partner WOD
5 Rounds Each
Sprint 1 Lap
12 Box Jumps (24/20)
*Alternate full rounds
REC
Kip Swing Instruction
3x10 Perfect Swings
Warmup
Row 500m
3 Rounds
10 KB Swings
10 GHD Situps
10 Squat Jumps
Strength
5x5 Sumo Deadlifts
Partner WOD
5 Rounds Each
Sprint 1 Lap
12 Box Jumps (24/20)
*Alternate full rounds
REC
Kip Swing Instruction
3x10 Perfect Swings