Functional Fitness

Warm up:

4 min EMOM:
Min 1: Easy row
Min 2: 10 Russian KB Swings + max dead hang

Strength warm up:
5 Bradford press
5+5 DB Bent over rows

Strength:

Every 3 min x 4:
8-12 Renegade rows
6-8 Bottom up KB press each arm

WOD prep:
10 Kip swings
5-8 Ring rows
3 x 1 Kipping pull-up with 2 sec hold in the top position
3-5 Pull-ups


10 KB Deadlifts
10 Russian KB Swings
10 American KB Swings


WOD:

4 min AMRAP:
25/20 cal Row
25 American KB Swings 1 x 24/16kg
Max Pull-ups / Jumping / C2B in remaining time



Rest 4 min


4 min AMRAP:
20 Pull-ups / Jumping / C2B
25/20 cal Row
Max American KB Swings in remaining time


Rest 4 min


4 min AMRAP:
25 American KB Swings
20 Pull-ups / Jumping / C2B
Max cal Row in remaining time