warm up
500m row or 2min airdyne
10 KB around the world each direction 12/8
10 1 arm KB swings each arm
10 KB windmills(5/side)
skill/strength
7×2+1 hang cleans + front squat as heavy as possible
functional fitness
5×5 front squat
taper
5×3 front squat at no more than 50% back squat 1RM
conditioning
for time
run 600m
21 KB swings 70/55
run 300m
15 KB swings
run 100m
9 KB swings
functional fitness
run 600m
21-5-9
KB swings 55/30
sit ups
run 600m
taper
do the main WOD with 55/30 and run at 75% RPE
Stretch
hamstrings
death stretch
calves
