ThUrSday january 23 2020

-Warm Up-

1 round 

9 KB deadlifts

7 up/downs

5 bootstrap + inchworm

1 round 

9 KB strict press 

7 Russian kettle bell swings  

5 burpees

1 round 

7 barbell good mornings 

7 BTN press 

7 burpees Over the kettle bell

-Strength/Skill-

3-3-3-3

Double-Overhand “Quiet” Deadlift

-Rest as Needed-

5-5-5-5

Tempo Strict Press

-WOD-

3 RFT

25 Kettle Bell Swings 70/53

10 Burpees over the kettle bell 

(Score is Time)