Warm up: 10 min
5 push ups
5 sit ups
5 squats
100 m run
1:00/1:00 wall couch
Skill 1:
KB swing
5 x 10
Alternate with 5 GHD hip ext.
Skill 2:
Turkish get up
4/4 x 6
Alternate with 5 knee tucks
WOD - 3 x 4:00 w 1:00 rest between rounds
10 KB deadlifts
8 KB high pulls
6 KB swings
4 KB push press 2/2
2 turkish get up 1/1
Finisher:
1:00 plank
1:00/1:00 pigeon
1:00 plank
1:00/1:00 wall couch