Mobility
Dynamic
Dynamic Effort
Dead Hang Pull Ups 12 sets of 2 reps on 0:45
These can be weighted or unweighted; focus on explosive/fast reps
Regular and Endurance WOD
As many rounds as possible in 12:00 of:
6 Push Presses, 95/65 pounds
8 Kettlebell Swings, 2/1.5 pood
10 Burpees
Cash Out
Hundreds
As many rounds as possible in 12:00 of:
6 Push Presses, 95/65 pounds
8 Kettlebell Swings, 2/1.5 pood
10 Burpees
Cash Out
Roll, stretch, practice a skill – your choice