WOD:
5 x 3:00 rounds:
400/500-m row
Max KB swings (53/70 lb)
– Rest 1:00 between rounds.
Intermediate:
5 x 3:00 rounds:
400/500-m row
Max KB swings (35/53 lb)
– Rest 1:00 between rounds.
Beginner:
5 x 3:00 rounds:
250/300-m row
Max KB swings (18/26 lb)
– Rest 1:00 between rounds.
Home Workout:
5 x 3:00 rounds:
500-m run
Max alternating DB hang snatches (35/50 lb)
– Rest 1:00 between rounds.
Movement scaling options:
Row: Distance, machine substitutions
KB swings: Load, Russian kettlebell swings, kettlebell sumo deadlifts, good mornings
Post-Workout Skill Work:
3 sets:
7 single-arm KB suitcase deadlifts, right
7 single-arm KB suitcase deadlifts, left
– Rest 1:00 between sets.