Warm Up
Shoulder Mobility
Hamstring stretch
Hip Stretch
Outside laps:
Skip, high knees, butt kicks, side running
20 Air Squats
20 Sit Ups

Skill / Strength
5 X 3 BACK SQUAT 80%
Kettlebell Swing technique as a lead in for the wod
– Russian two hand swing
If most people proficient, introduce hand to hand swing.

7 min AMRAP
20 Hand to Hand Kettlebell swings (70% effort)
5 KB/dumbbell push press per arm (70% effort)
10 Med ball throws at the wall (stand at least 3 squares away from the wall)