So many KB Swings…

Main Class:

https://www.youtube.com/watch?v=q0jalJ-3e7U (this chick is just not excited about her favorite exercise…)

WOD:
40 American KB Swings – 55/35
40 Thrusters – 75/55
10 Pull Ups
10 Ring Dips 
30 American KB Swings – 55/35
30 Thrusters -75/55
20 Pull Ups
20 Ring Dips
20 American KB Swings – 55/35
20 Thrusters – 75/55
30 Pull Ups 
30 Ring Dips

Beginners Class
A. Warm-Up
500m Row
+
KB Complex x 4
20 Alternating Single-Arm Swings
8/8 Single-Arm Push Press
6/6 Single-Arm Snatch
+
Single-Leg Balance x 10 min:
Single-Leg Toe Touch – 8 reps per leg
Single-Leg Forward Hop – 6 reps per leg
Single-Leg Box Jump – 4 reps per leg

B. Strength/Skill:
Back Squat – Build to a heavy set of 10

C. WOD:
9 min AMRAP
2-4-6-8-10-12-14…
Push Ups
Box Jumps
Sumo Deadlift High Pull – 75/55

D. Post-WOD
Tabata Double Crunch 
+ 50 Supermans