KB Complex: 6x ea side, 6 reps each exercise. one minute to complete the side.
Single Arm KB Swing
Single Arm KB Clean + Press
Single Arm OH Reverse Lunge (R hand, L leg steps back)
Back Squat: 4 x 5
Weighted Pushup: 4 x 8
For Time:
100 Jump Rope
10 Pullups
10 Plate Thrusters (25kg / 15kg)
80 Jump Rope
8 Pullups
8 Plate Thrusters
60 Jump Rope
6 Pullups
6 Plate Thrusters
40 Jump Rope
4 Pullups
4 Plate Thrusters
20 Jump Rope
2 Pullups
2 Plate Thrusters
RX+
10 Box Jumps (24″/20″)
10 Chest to Bar Pullups
10 Thrusters (50kg/40kg)
Rope Climb
8 Box Jumps
8 Chest to Bar Pullups
8 Thrusters
Rope Climb
6 Box Jumps
6 Chest to Bar Pullups
6 Thrusters
Rope Climb
6 Box Jumps
6 Chest to Bar Pullups
6 Thrusters
Rope Climb