3 rounds
24 HBRs
10 sitting leg lifts
12 side squats
8 HSPUs

For time:

25ft handstand walk
20 t2b
25ft handstand walk
15 t2b
25ft hanstand walk
10 t2b

Pack Dawg

For time:
3 wall wallks
20 t2b
3 wall walks
15 t2b
3 wall walks
10 t2b

Porch Dawgs

For time:
3 wall walks
15 k2c
3 wall walks
10 k2c
3 wall walks
5 k2c

Puppies

25ft bear crawl
15 kipping leg raises
25ft bear crawl
10 kipping leg raises
25ft bear crawl
5 kipping leg raises

Warm up(0:00-10:00)
100m run
15 hip rotations per
15 swing kicks per
then
Quad Stretch 
Knee to Chest 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spiderman 
Solider Kicks 
Toe Walk 
Heel Walk

Mobility(10:00-14:00)
Calf smash on kettlebell 1:00 min per
Child's pose on kettlebell 1:00 min

Skills/Teach(14:00-25:00)
Kettlebell swing-arms long, breathe oh
Movement Prep:
Movement Prep, with lighter kettlebell:
5 Deadlift 
5 Hip Pops (load back, squeeze glutes) 
5 Russian Swings 
5 American Swings

Run through(25:00-30:00)
100m run
5 kbs

Metcon(15)
“Swing Set”

AMRAP 15:

100 Meter Run, 2 Kettlebell Swings (53/35)

100 Meter Run, 4 Kettlebell Swings (53/35)

100 Meter Run, 6 Kettlebell Swings (53/35)

100 Meter Run, 8 Kettlebell Swings (53/35)

100 Meter Run, 10 Kettlebell Swings (53/35)

Continue to add (2) reps per round.

Opt(12)
3x200m run on the 2 min
5x1 jerk
Tabata airdyne
hspu 8x3, or hspu goat work

Finisher
30 scap push ups
30 band pull aparts
1 min sec v sit
100 knee tap crunch
1 min butterfly stretch

Optional Accessory:

Snatch Pull 3x3@90-105%

For time:
60 DU
20 T2B
40 WB 9/6kg
40 Abmat sit-ups
20 Pull-ups
60 Mountain climbers

TC 10min

Clean Pull + Squat Clean. Every 60-90sec

Set 1-3@72-76%
Set 4-6@76-80%
Set 7-9@80-84%

Skill:

Turkish get ups

Wall facing HSPU

WOD:

In teams of 3

12 rounds for quality

7 wall facing HSPU
1 Turkish get up
10 candlestick roll into burpee

For 40 minutes:
1000 m/800 m ski
40 sit ups
1 min rest
1000 m/800 m row
20 KB swings
1 min rest
2000 m/1600 m bike
15 wall balls
1 min rest

WOD:

In teams

30 rounds for time

10 box jump overs
20 double unders
1 legless rope climb

Snatch High pulls 3x3reps. @80-90% of 1 rm snatch.
Keskity tempausvedon liikemalliin ja rytmitä veto kiihtyvänä.
rest 2 min bwn set.