WODScreen

WARM UP

AMRAP 6
5 Kettlebell Deadlifts
5/5 Lunge + Twist
5/5 Lateral Lunges
10 Step ups

– into –

10 Kang Squats
10 90/90 Hip Rotations

BACK SQUAT

Warm Up Sets:

– Complete all reps with an empty barbell
– 5 x 1 + 1/2 Back Squats
– 3 x 2 Tempo Back Squats @ 2.2.X.1 + 2 Back Squats
– 10 Reps

Ramp Up
– 8 @ 50%
– 6 @ 60%
– 6 @ 70%
– 6 @ 80%
—
Working Sets:
6×6 @ 80%

Rest 2:00 Between Sets

WORKOUT

Workout Prep:

Burpee Box Jump Overs
– 3 Burpees
– 4 Box Jump Overs
– 2 Burpee Box Jump Overs
—
Kettlebell Swings
– 5 Russian Swings
– 10 Kettlebell Swings @ warm up weight
– 10 Kettlebell Swings @ workout weight

—

Optional Primer
1 Round
4 Burpee Box Jump
Overs
8 Kettlebell Swings

Intermediate / RX / Master RX

AMRAP 8
8 Burpee Box Jump Overs, Step Down @ 24/20″
16 Kettlebell Swings @ RX 32/24 INT 24/16

EXTRA

Seated Good Mornings
3 x 8