WOD Mi

Warm-up
8x 20s on/10s off
gymnastic kip
superman

2x
5 one arm russian swings
5 reverse half tgu (top to middle)
5 KB S2O
5 half tgu (bottom to middle)
5 goblet squat
*increase weight as needed

Metcon
Metcon (AMRAP – Reps)
in 15min max unbroken rounds of
12 russian swings 24/16
6 kb snatches left
12 russian swings
6 kb snatches right
12 russian swings
*1min rest between rounds
*increase weight as needed
*score is number of completed rounds

5min rest

Metcon (AMRAP – Reps)
amrap 12
alternating turkish get up 24/16