WARM-UP:

200m Run

2 x’s Light KB warm-up:
10 Russian KBS
10 American KBS
10 Goblet squats
10 KB PP (5L/5R)

SKILL:

Every 2:00 for 10:00 mins

5 FSQ @ 65% of 1 Rep (185/125 is a good point of reference)

WOD:

HERO WOD “Jack”

With a partner:

20 min AMRAP:
10 Push press (115/75)
10 Kettlebell swings (24/16)
10 Box jump (24/20)