KB snatch work followed by 10 min EMOM
4 tabata circuits, 30 sec rest in between each circuit
(1 tabata circuit = 4 min of 20 sec on / 10 sec off)
KB goblet squat
Torpedo push press
Torpedo sit up
The kicker: the KB or Torpedo cannot touch the ground during the circuit, you can hold it in a FR position, at the bottom of a squat, or OH. Every time the weight touches the ground, you accumulate 5 burpees to be completed at the end of the WOD.