Preparation: For Time: 3 Rounds of 10: Lunges, 10: Squats, 15: Jumping Jacks, 5: Squat Jumps. Then: AMRAP in 6 minutes of Turkish Get-up.
Storm: Part 1-For Time: 14-8-2 Thrusters and Pull-ups. Thrusters at 50#. Part 2- For Time: 300 Kettlebell Swings (KBS) and Push-up Complex. Perform three rounds as follows 10: Kettlebell Swings (KBS), 1: push-up, 15: KBS, 2: push-ups, 25: KBS, 3: push-ups, 50: KBS. Use a kettlebell weight that you know you can swing 25-30 times unbroken. You can increase weight as we progress.
Skill/Chill: 4 rounds of 25: Abmat sit-ups and 1: 15-second Samson Stretch per leg. Practice Ring Dip progressions.