Warm Up:
3 sets
10 alternating scorpion stretches
5 single-arm kettlebell deadlifts / arm
5 single-arm kettlebell swings / arm
10 squat jumps for height
Skill Work:
4 sets
50-ft single KB front-rack lunge
WOD:
AMRAP 12:
7 box jumps (36/30 in)
14 KB swings (32/24 kg)
Intermediate:
AMRAP 12:
7 box jumps (24/20 in)
14 KB swings (24/16 kg)
Beginner:
AMRAP 12:
7 box jumps (20/12 in)
14 KB swings (16/8 kg)
Movement scaling options:
Box Jumps: Height, step-ups
Kettlebell Swings: Load, range of motion
Alternate Workout:
AMRAP 12:
7 burpee broad jumps
14 DB swings
Cool down:
5 sets
:30 foam roll calves / side
:30 T-spine foam roll