1 x KB Swing (32/20 kg)
10 x Burpee
2 x KB Swing
9 x Burpee
3 x KB Swing
8 x Burpee
....
10 x KB Swing
1 x Burpee

10 min EMOM

3 snatch deadlift
5-7 toes to bar

Push jerk 5-5-5-5-5 reps

4-5 sets:
10/10 Single arm Russian KBS, moderate weight. Focus ok keeping your shoulders square
15 GHD Hip extensions @ 2222 tempo
20 Ab mat sit-ups @ 3111 tempo

BATTLE FOR MIDDLE GROUND QUAL 1

• 8 Interval of:
Run 800 m @ 70-80% MHR
1’ rest each interval

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Kipping Pull Ups 5-7 reps
Kipping Ring Dips 7 reps
Pistol Squats 10 reps
Kipping Toe to Bar 7 reps

Tempaus 2x5

WOD - For Time:
- 1000M Run
- 80KB Swings (#53/35)
- 60 Box Jumps (24"/20")
- 40 Pull Ups
- 20 Shoot Through
- 200M Farmer's Carry (Heavy)

53# KBs for Farmers Carry, RX all other movements. 2 minutes behind my 18 year old son ... burned me on the run and box jumps. Like the chipper workouts, fight through and hit the finish line.

For time:
500-400-300-200-100 meters with 60 seconds rest between sets