Mobility
Warm-up
Fitness Level Substitution: Pike Push-ups
7 Thrusters (Just the bar)
Fitness Level Substitution: Push Presses
Fitness Level Substitution: Hang on bar and Kip OR hang on bar for 1 second per rep.
7 Deadlifts (Just the bar)
7 Burpees
7 Kettlebell Swings (very light)
Fitness Level Substitution: Russian Kettlebell Swings
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
Kipping Handstand Push-up
Thruster
Knees-to-elbows
Deadlift
Burpee
Kettlebell Swing
Butterfly Kipping Pull-up
Skills / Strength
Skills / Strength Rest Day
WOD
7 Rounds for Time (Beginner: 5 Rounds)
Fitness Level Substitution: Pike Push-ups
7 Thrusters (Men: 135lb / Women: 95lb / Beginner: 35lb)
Fitness Level Substitution: Push Presses
Fitness Level Substitution: Hang on bar and Kip OR hang on bar for 1 second per rep.
7 Deadlifts (Men: 245lb / Women: 185lb / Beginner: 95lb)
7 Burpees
7 Kettlebell Swings (Men: 70lb / Women: 55lb / Beginner: 25lb)
Fitness Level Substitution: Russian Kettlebell Swings
Fitness Level Substitution: Banded Pull-ups OR Ring Rows
Perform 7 rounds of the above list as fast as you can. The trick to these is keep the amount of time it takes you to transition into the next movement to a minimum. 5 seconds here and there will add up on this one. Post your time to comments.
Cool-down
10 Alternating Knee Hugs
10 Alternating Quad Stretches
10 Air Squats
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