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. H2H swings

4. Release

5. Double-tap

6. Wall-ball substitute or thrusters

WOD

Complete the following:

20 KB snatch L

2 minute run

20 KB snatch R

2 minute run

10 TGU L

2 minute run

10 TGU R

2 minute run

50 KBS

2 minute run