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 4×6
Weighted Pushup 4×8
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