WarmUp: day 1Upper-body pressing 5 sets of: 1. Kick up to handstand x 3 attempts 2. Ring push-ups x 5 3. Tripod/frog stand x 10 seconds Legs 3 sets of: 1. Overhead squats x 10 reps (men’s/women’s bar, training Bar, PVC) 2. Kettlebell deadlifts x 10 reps (24/16 kg) Notes: Kicking up to the handstand may result in a handstand.

Strength/Skill: In ten minutes, work up to a hevay set of 3-5 kettlebell swings. Think technique.

WOD: Tabata Burpees


Mobility WOD Special : Chicken-Necking