Warm-Up 

KB warm-up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

1. KB around the world

2. Russian swing

3. Double-tap

4. H2H swings

5. Release

6. Wall-ball substitute or thrusters

WOD

20-minute AMRAP 

15 hollow rocks

20 KBS

10 push up SB drag

10 SB shoulder to OH