GPP

S w/u

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50x air squats

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Single arm KB Complex: (light)

10x KBS + 8x Snatch + 6x Clean & Press + 4x windmill + 2x TGU

2 rds each arm

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6x Sumo DL w/ 3 pauses (3131) + 60 sec rest + 10x Strict Toes 2 Bar (Knees to Elbow if needed) + 60 sec rest

3rds

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8x Single Leg RDL (31x1) + 60 sec rest + 8x Hip Thrust w/ 3ct pause at top + 60 sec rest

3rds

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5 min AMRAP

5x KBS + 1x TGU

Rx for Swings

F: 35#

M: 70#

Rx for TGU

F: Heavy

M: Heavy