Warm Up:
AMRAP 8:
9/12-cal. row
12 kettlebell Romanian deadlifts
12 alternating box step-ups (6 each leg)
Skill Work:
EMOM 8:
Minute 1: Row for calories
Minute 2: Rest
WOD:
3 rounds for time:
15 KB swings (35/53 lb)
20 box jumps (20/24 in)
250-m row
Time Cap: 10 Minutes
Intermediate:
3 rounds for time:
15 KB swings (26/35 lb)
20 box jumps (20/24 in)
250-m row
Beginner:
3 rounds for time:
15 KB swings (18/26 lb)
15 box step-ups (12/20 in)
150-m row
Movement scaling options:
Kettlebell Swings: Load, DB swings
Row: Distance, run (200 m), row (bike 12/15 calories)
Box Jumps: Reps, step-ups, jump squats
Alternate Workout:
3 rounds for time:
15 DB swings
20 jump squats
200-m run
Cool down:
Accumulate
2:00 seated straddle stretch
Hold :40 on the left leg, right leg, and in the center