Warm-up:
3 Sets:
12 One Arm Kettlebell Swings, left
12 One Arm Kettlebell Swings, right
8 Kettlebell Push Press, left
8 Kettlebell Push Press, right
20 Goblet Walking Lunges
Strength:
Power Jerk 3-3-3-3-3
WOD:
For Time:
50 Wall Ball, 20#/14# to 10′
50 Deadlifts, 185#/135#
50 Handstand Pushups
TIMECAP: 10:00
Extra Work: Row 50 minutes @ 22-26 strokes/minute + 1000m Surges
@ 10:00, 20:00, 30:00, and 40:00 row 1000m @ 34-36 strokes/minute