WARMUP
## 30 Seconds
Push-up to Down Dog
Box Facing Step-ups
Kettlebell Romanian Deadlifts
Box Air Squats (Similar to a Wall Squat)
Lateral Box Step-ups (30 Seconds Each Side)
Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)
Active Spidermans
Box Facing Step-ups (Higher Box)
Russian Kettlebell Swings
*Performed with Light Kettlebell*
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Wrist Stretch on Box: 30 Seconds Each Direction
## Kettlebell Ankle Stretch: 30 Seconds Each Side
# TEACHING
## WALLBALLS & THRUSTERS
### Movement Prep
5 Medicine Ball Front Squats
5 Thrusters
5 Wallballs
_
5 Barbell Front Squats
5 Barbell Push Press
5 Thrusters
## KETTLEBELL SWINGS & BOX JUMPS
### Movement Prep
*With Lighter Kettlebell & Lower Box:*
5 Russian Kettlebell Swings
10 Full Kettlebell Swings
_
5 Box Jumps (Step Down)
## PULL-UPS
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
15 Second Belly Up Arch Hold
5 Kip Swings
3 Pull-ups
### Movement Subs
* Let’s keep the reps the same today to preserve the simplicity of the rep scheme
* Adjust variation as needed to one of the following:
* Banded Pull-ups
* Jumping Pull-ups
* Ring Rows
# PRACTICE ROUND
## 1 Round
*With Workout Weights & Heights:*
3 Wallballs
3 Pull-ups
3 Thrusters
3 Box Jumps
3 Kettlebell Swings
WOD
21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)
