Warm-up
0-5:00
Briefing
5:00-20:00
Laying Rainbow
Side Bends
Windmill
Bottoms Up Press
Turkish Get Up Demo
Turkish Get Up (1-1-1-1-1)
15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight
Metcon (3 Rounds for reps)
KB Movement Demo
Tabata
RKBS
Single arm RKBS
KB Snatchs
8 rds of movement before moving to next movement
Same weight for all three movements
Scoring is total reps for each movement