Warm-up
500m row
7 minutes of Pistol Squat practice
500m row
Strength
‘Benchmark”
50 Hand Stand push-ups for time
Metcon
For time
400m run
21 kettlebells swings
21 Goblet Squats
400m run
15 Kettlebell Swings
15 Goblet Squats
400m run
9 Kettle Bell Swings
9 Goblet Squats
400m run