WOD 1:

4 minute push-up test

WOD 2:

4minute ascending double-arm swing/goblet squat ladder:

1 swing 1 squat, 2 swings 2 squats….

Record round reached by time limit. Rest 4 minutes and repeat, trying to meet or surpass your first attempt.

Kettlebell sport

Sport level snatch/jerk or
Sport level long cycle*

*if doing long cycle, hold rack position for five seconds and top position for five seconds. Depending on your capacity, you might be able to bump up a level or two.

Pull-up ladder 1-2-3…1-2…

3x max hollow body hold

30minute run/bike/row



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