WOD (for time)
-1000m row
-80 Air Squats
-70 KB Swings 53/35
-60 hollow rocks
-50 Push ups
-40 Thrusters 75/55
-30 Burpees
-20 T2B
-10 D-Ball ground over shoulder 100/70
For push ups make sure to keep shoulders away from ears and elbows close to your sides. This will prevent shoulder discomfort later. Scaling: If Rx weights are too heavy, Adjust KB and thruster weight to one where you can to at least 10 reps when fresh. Adjust D-ball weight to one where you can perform warm up with good reps.