WARM UP:
10 Minutes of 30 Walking Lunges; 10 Ring Rows; 10 Push Ups; 200 M Run
SKILL:
15 Minutes: Find your Max Strict Press Weight then using that same weight get your Max REPS in Push Press and thereafter get your Max reps in Push Jerk or Split Jerk.
WOD I:
3 Minutes: 200 M Run then Max KB Swings
Rest 2 Minutes
WOD II
3 Minutes: 400 M Run then Max KB Swings
Rest 2 Minutes
WOD II
3 Minutes: 800 M Run then Max KB Swings
Score your Reps in KB Swings
