Warm up
2 rounds
20 Lunges
5 deadlifts with light weight
5 KB swings to eye level (workout will be KB overhead)

Strength
Tempo Deadlifts
Every 2 minutes for 10 minutes
3 reps
3 seconds up 4 seconds down
Time under tension today. next week is 4 reps then we are just about done with this deadlift cycle

Wod
AMRAP 15 Minutes
50 Double Unders
40 Kettlebell Swings 53/35lbs
50 Double Unders
30 Kettlebell Swings 53/35lbs
50 Double Unders
20 Kettlebell Swings 53/35lbs
*** Rest 2:00 after you finish one round if you make it…..
Scaling: -KB Swings should not exceed 3 sets in any round. -Double unders should not exceed :60 in any set, otherwise reduce reps, count attempts, or modify to singles.
***Take short strategic breaks on the kb swings. Don’t let a 5 second planned break turn into a 20 second break


Extra work
Every 2 minutes for 10 minutes
25 foot handstand walk
Or
Every 2 minutes hold a handstand against the wall for 45 seconds.
Or
Max over head static hold with a plate