Warm Up 66 (No Measure)
2 RNFT:
12 KB Sling Shot (/side)
10 KB Deadlift
8 KB Swing
6 KB Press (/side)
+
3 RNFT:
30 Sec Squat Pose
30 Sec Crab Pose
Sumo Deadlift (5×3)
Metcon (2 Rounds for reps)
2 Round for Reps:
Round A:
7 mins of 15 sec On/Off Alt. Movements
-Max Plate jumps @ 45/35 lbs
-Russian KBS @ 70/55 lbs
Rest 3 min
Round B:
7 mins of 15 sec On/Off Alt. Movements
-Max Burpees
-KB SDHP @ 70/55 lbs
Scale to whatever weight feels appropriate.