2 rounds use as warm up
2:00 Row/bike/VC (:15 hard / then steady) Focus on breathing and connecting your body
10 Pike Squats
5/5 lateral kick throughs
8/8 KOT Foot Elevated Split Squat (bw or lite bar)
then…
4 rounds
2/2 SA KB SDHP
2 SA Swing
2 SA Power Snatch
1x 5-10-15 Shuttle
Rest as needed
WOD
Row 2000m
Finisher
4x
15 Russian Swings 53/35 RX+70/53
5-10-15 Shuttle
Rest :60-:90