– RX –
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)

– INTERMEDIATE –
3 rounds for time:
40 Russian KB swings (26/35 lb)
20 box jump-overs (12/20 in)

– BEGINNER –
3 rounds for time:
40 Russian KB swings (18/26 lb)
20 box step-overs (12/20 in)

1 round:
20 jumping jacks
10 KB deadlifts
20 jumping jacks
10 KB goblet squats
20 jumping jacks
5 single-arm KB shoulder presses/arm
20 jumping jacks
5 KB windmills/arm
20 jumping jacks

Post workout:
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.

2 sets:
:30 calf stretch/leg
:30 banded lat stretch/arm
20 banded pull-aparts

3 rounds for time:
20 right-arm DB Russian swings (35/50 lb)
20 left-arm DB Russian swings
40 lateral jumps over the DB