Warm Up:
1 set:
400-m run (slow)
10 single-leg toe touches/leg
10 lateral leg swings/leg
10 shoulder taps + 1 wall walk
1 set:
200-m run (moderate)
10 KB suitcase deadlifts/side
10 Cossack squats
10 KB floor presses
1 set:
100-m run (moderate)
100-m sprint (hard)
10 KB deadlifts
10 narrow-grip kip swings
Specific Warm-Up:
1 set:
9 KB swings
200-m run (moderate to fast)
9 KB swings
Rest :30
9 single-arm swings/arm
200-m run (sprint)
WOD:
3 rounds for time:
21 KB swings (16/24 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run
Intermediate:
3 rounds for time:
21 KB swings (12/16 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run
Beginner:
3 rounds for time:
21 KB swings (8/12 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run
Movement scaling options:
Kettlebell swings: Load, reps
200m run: Distance, C2 bike, air bike
Single-arm KB swings: Load, reps
800m run: Distance, C2 bike, air bike, row, or ski
Limited equipment:
3 rounds for time:
21 DB swings
200-m run
Rest 3:00
For time:
21 single-arm DB hang snatches/arm
800-m run
Post-workout Skill Work:
3 sets:
20 GHD hip extensions
20 GHD back extensions