Skill:
Kettlebell Swing Review then:
EMOM for 10 min of alternating:
0-1 min: 10x Banded Good Morning
1-2 min: 5 Russian KBS + 5 American KBS, etc
Strength:
Deadlift
Tier 1 (intermediate): 4x4@75-80% (+5# per successful set)
Tier 2 (advanced - male: 2xbw, female: 1.5bw): 4x2@85-90% (+5# per successful set)
WOD:
For Time:
100m Sprint
3 Burpee Broad Jump
3 American KBS
100m Sprint
6 Burpee Broad Jump
6 American KBS
100m Sprint
9 Burpee Broad Jump
9 American KBS
100m Sprint
12 Burpee Broad Jump
12 American KBS
100m Sprint
15 Burpee Broad Jump
15 American KBS
100m Sprint
18 Burpee Broad Jump
18 American KBS
100m sprint
21 Burpee Broad Jump
21 American KBS