Wednesday

Warm-up

AMRAP x 5 minutes
10 Alt Groiners
20 Pike Shoulder Taps
30 Jumping Jacks
into...
AMRAP x 5 minutes
10 KB Single Romanian Deadlifts
8 KB hip pops*
6/6 KB Single arm strict press
*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian kbs). 

Strength

5 sets
3 strict press*
5/5 body weight tempo Bulgarian split squats (2111)
*start moderate and build to heavy
-rest as needed b/w sets-
Score is weight

Metcon

3 rounds for time
12 push press (115/75) (75/55)
24 Russian kB swings (24/16 kg) (16/12 kg)
35 walking lunges
Score is time