Pre Warmup

3:00 Straddle Forward Fold
https://youtu.be/8FRBqE5TsVk?t=46

Seated Eagle Pose
2:00 each side
https://youtu.be/oztsEcZP-EU?t=18

Warm-up

2k Row

Stay under 24 strokes per minute.
Use your legs on every stroke.
Maintain good posture.

Weightlifting

Floating Snatch Deadlift (Every Minute for 10:00)

10:00 EMOM

Advanced/Rx

5 Floating Snatch Deadlifts 135/95

Beginner/Scaled

5 Floating Snatch Deadlifts 95/75

Bootcamp

14 Single-leg KB Deadlifts (55/35)

Floating Snatch Deadlift: https://youtu.be/cmPVxOPxgwQ?t=10

Increase reps if appropriate.
If floating is not appropriate at the prescribed weight, scale the weight before removing the float.

Metcon (Time)

Teams Of 2

Advanced/Rx

Isabel (135/95)
Karen (20/14)

Beginner/Scaled

Isabel (115/75)
Karen (20/14)

Bootcamp

30 Kettlebell Swings (55/35)
30 Goblet Squats (55/35)

Metcon (4 Rounds for reps)

4 Rounds

Advanced/Rx

1:00 Russian Twists (25/15)
2:00 Rest

Beginner/Scaled

1:00 Russian Twists (15/10)
2:00 Rest

Bootcamp

1:00 Russian Twists (No weight)
2:00 Rest

https://youtu.be/z6XxcyoFVis?t=10

Weight touches floor each side.
A rep starts and ends on the same side.
If you pick up the weight on the left, the rep finishes when the weight touches the left side again.