Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Kettlebell Warmup Complex

5x
1 Rep each exercise:
Swing
Clean and Push Press
Snatch
Reverse Getup
Switch hands

The kettlebell should not be set down at all during the 5 rounds. Select a light enough bell that you can get through all 50 reps without putting it down. If you need to rest, do it with the bell locked out overhead, or in the rack position. In the event you set the bell down before completing this complex, you owe a burpee penalty based on your level (L4 – 50, L3 – 40, L2 – 30, L1 – 20, L0 – 10).

Conditioning

“Matriculation”
E6MOM 30 Minutes (5 rounds)

Levels 3/4

4 Minutes AMRAP
6 Burpee Box Jump Overs
36 Double Unders
12 Toes to Bar
Rest 2 Minutes

L3 – 18 DUs if you can’t string them together

Level 2

4 Minutes AMRAP
6 Burpee Box Jump Overs
72 Single Unders
12 Knees to Elbows
Rest 2 Minutes

Levels 0/1

4 Minutes AMRAP
12 Box Jumps
72 Single Unders
12 Hang Knee Tucks
Rest 2 Minutes

Substitute 20yd Broad Jump if necessary.