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Skill: Kettlebell swings. Work technique and getting into a power position. End in a position that is not over-extended or loose.
WOD
For time:
3 rounds of:
10 Kettlebell swings (1.5 / 1 pood)
10 Kettlebell goblet squats
10 Kettlebell sumo deadlift high pulls
-then-
3 rounds of:
4 Muscle-ups (scaled = 12 pullups + 12 ring dips)
6 Over-the-box jumps (24/20")
8 Burpees
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