Strength

3 sets of:
10-12 dragon flags
8-10 seated DB/KB press
8-10 feet-elevated ring rows

Metcon

Sport
For time:
2 rounds of:
15 ball slams
12 KB swings 70/53
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 KB swings 70/53

Life
For time:
2 rounds of:
15 ball slams
12 Russian KB swings – choose load
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 Russian KB swings – choose load

Fundamentals
For time:
2 rounds of:
15 ball slams
12 KB swings 70/53
Then;
800m run
Then;
2 rounds of:
15 ball slams
12 KB swings 70/53