Look to move at a steady pace today, with this being a 5 round workout do not come out too hot in the beginning. Find a pace in the first round that you can maintain through the 5 rounds.

Score: Time

Target Score: 18-25 Minutes 

Stimulus: Recovery [RPE 2-3]

Run: About 2:00

Rope Climbs: 90 seconds, 1 rep every 0:30

KB Swings: 1:00 or less, unbroken sets are the goal

Hip Extension:

Focus on the explosive hip extension at the top of the swing. The power should come from the hips, and the movement should finish with a straight line from the head to the heels.

Check that the glutes are engaged at the top of the swing, with the pelvis fully pushed forward.

400M RUN

2:30 Time Cap
500/450m Row
400/360m Ski
25/20 Calorie Echo Bike
1,000/900m Bike Erg
2:00 Moderate Effort on Treadmill/Runner
32 Shuttle Runs (1 rep = 10m)
30 Burpees

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ROPE CLIMBS

Reduce Height 
9 Strict Pull-Ups
9 Ring Rows
9 Toes To Bar
8 Alternating Dumbbell Plank Rows
Lay to Stand Climb

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KETTLEBELL SWINGS

Reduce Loading/Reps
Single Dumbbell Hang Power Snatches 
Empty Barbell Hang Power Snatches 
Russian Kettlebell Swings

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COLD WEATHER SUB

Use any of the Run Mods
40 Box Step-ups
150 Double Unders / 200 Single Unders
100 Mountain Climbers (Per Side)