2. Wod prep
Double kettle bell floor press.
5,5,5,5,5 work to a heavy 5
Practice the 1 arm Russian KB swing
10 1 arm Russian swings(53,35) 5 on each arm.
10 Hand release push-ups
12 1 arm DB Thruster (50,35) 6 right and 6 left.
*Scale dumbbell load as needed.
*For these two AMRAPS scale the load for 1 arm swings and DB thrusters to a load you can go unbroken with.
For the push-ups you should be looking to get the 10 done in 1 to 2 sets. Scale the reps of the push-ups to 8 or 6 if needed. This will help keep up the intensity of the work out producing greater results.
4. Post wod