Warm Up

30 seconds PVC shoulder circles

Kip swing coaching lesson
every 3 minutes on the minute x 3 rounds
30 second assisted squat hold
8 air squats
8 push-up to downward dog
kip swing practice for remaining time

Strength

5 rounds / 30 seconds work / 1 minute rest

Farmer hold building weight

10 rounds / 20 seconds on / 40 seconds off
Hanging hollow body hold

*start at a weight that feels comfortable yet challenging, make small jumps each

WOD

As many rounds as possible in 12 minutes

500m row
30 sandbag clean and jerks (50/30)
15 burpees over sandbag

*insure you practice good technique when you do the sandbag cleans or you’ll blow up your lower back. The light weight will trick you