Here we go...
Warm Up:
Roll out and stretch
Then...
Timed Mile Run (don't skip today)
Skill:
2 Rounds
30 Weighted Step Ups (24/20") 2 Heavy DB's
30 Russian Twist On GHD Machine
15 Push Up Pull Thru with Heavy DB
WOD:
21-18-15-12-9-6 Reps for time of:
KettleBell Swings (50/35#)
Toes to Bar
**Farmer carry to end of building and back Between each round (6x total) 50/35# db's or heavier