For 10′ do the following complex for one side every minute: (you’ll end up with 5 sets each side)
5 Single-arm KB Swings
5 Single Arm KB Clean + Push Press
5 Single Arm KB Snatch
Front Squat 5 x 4
3′ ?? 5′ Pause Push-up 5 x 8-10
WOD (20′ time cap) max rounds:
Rx
15 Double Unders (or 45 singles)
Burpee x 15
KB Swing x 15 (24kg /16 kg)
DB Shoulders to Overhead x 15 (40 lb/ 25 lb)
300m Run
Rx+
30 Double Unders (90 singles)
Super Burpee x 15
Single Arm KB Swing x 15 ea side (24kg /16 kg)
DB Shoulders to Overhead x 20 (40 lb/ 25 lb)