WARM UP 400m Run 2x: :30 Bar Hang :30 Plank Shoulder Warm-Up SKILL 12:00 AFAP Pull-Up Flight Simulator 5-10-15-20-25-20-15-10-5 *Must Complete Each Set Unbroken WOD 3 Rounds Team of 3 Waterfall Style for Time: 400m Row 25 Front Rack Lunges (95/65) 40 Russian Twists (45/25)