SKILL:
3 sets:
8/8 db front foot elevated split squat
15-25 dumbbell frog pumps
:30-:45 dumbbell hollow hold

WOD:
3 rounds:
600 meter run

HOME WOD:

WARM UP:
4 rounds
200m run ( 1:00 )
3 inch worms
5 reach through
:20 handstand/downdog

Bodyweight:
10 rounds
:30 burpees
(:30 rest)
:30 pike push up
(:30 rest)
:30 v-ups
(:30 rest)
*score is how many total reps you preform
*pike push up is a down dog handstand push up
*modify v-ups with sit ups

DB/KB/MB:
10 rounds
:30 burpees
(:30 rest)
:30 single arm shoulder to overhead
(:30 rest)
:30 v-ups
(:30 rest)
*score is how many total reps you preform
*shoulder to overhead is :15 on right then :15 on left ( watch the clock)
*modify v-ups with sit ups

Home gym:
10 rounds
:30 burpees
(:30 rest)
:30 shoulder to overhead (115/75)
(:30 rest)
:30 v-ups
(:30 rest)
*score is how many total reps you preform
*shoulder to overhead can be anyway
*modify v-ups with sit ups