1.Warm up

KB Shoulder Press (50%)

Box Fast Step up / Slow Down

 

2.Mobility

Hip Joint (Box)

 

3.Skill

KB Drive

 

4.METCON

AMRAP 7min

10 Box Step up (24/20)

10 Burpee Broad Jump (5ft=1)

 

Rest 5min

 

For Time (7min cap)

21-15-9

Kettlebell Swing (24/16)

Goblet Squat KB

Hollow Rock