WOD:
4 RFT:
15 burpees
10 back squats (men: 70% 5-rep max; women 75lb)
Run 2 laps around purple stripe with plate overhead (men: 45lb, scale if necessary; women 10lb)

Other work: SKILL …
Depending on what skill you’re trying to get, do:

  • 4 rounds for quality: Max rep dips or ring dips, 25 sit-ups
  • 5 rounds for quality: 5 kipping pull-ups (butterfly if you want); 10 medball cleans; 30 seconds front plank (only if you didn’t do this workout last week)
  • For time: 150 kettlebell swings, 1.5 pd/1 pd
  • 3 rounds for quality: 9 hip/back extension, 500m row—max effort

Men, if you have all those skills, you can do 3-3-3-3-3 of front squat or push jerk. Please do it with a partner who can watch your form.

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