kb work

clean

single hand swing

swing

goblet squat

halo

melissa, pickup, ellen

warm up 10:00

3 rounds of 10 burpees/manmakers

2:00 work periods

:30 rest

halo - both directions

swings

single hand swings - both hands

cleans - both hands

round the world - both directions

dustin:

warm up 20:00

x 6 of each:

swings

single hand swings

clean and jerk

squat

round the world

10 rounds

then:

x6 body weight deadlifts

x6 box jumps @ 24"

6 rounds for time: 3:29

then:

x3 get-ups each side

1:00 effort on airdyne

5 rounds