10 Goblet Squats w/ 2 second pause on bottom
10 Russian Swings
10 Kettlebell Good Mornings
https://youtu.be/FiVuO6Y5UcU
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Skill: Pistols or One-Leg Squats - 5 Mins Practice
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Strength: RDL - 5 x 3 E3M
Set #1 - 70% Warm Up
Set #2 - 85% Warm Up
Set #3 - 90% Goal Weight
Set #4 - + 5 - 10lbs
Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85%
*Remember, RDL's start at the top and don't touch the ground.
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WOD: 2 Rounds L1, 3 Rounds L2, 4 Rounds L3
10 Russian KB Swings - 35/26 L1, 53/35 L2 & L3
1 Pull Up L1, 1 C2B Pull Up L2, 1 Muscle Up L3
15 Russian KB Swings - same
2 Pull Up L1, 2 C2B Pull Up L2, 2 Muscle Up L3
25 Russian KB Swings -same
3 Pull Up L1, 3 C2B Pull Up L2, 3 Muscle Up L3
50 Russian KB Swings - same
4 Pull Up L1, 4 C2B Pull Up L2, 4 Muscle Up L3
*Rest 2 Mins - Repeat
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Accessory: GHD Sit Ups - 4 x 10-15 Reps