WARM-UP: Shuttle Run 10 Spider walks into lunge to instep Shuttle run 10 Burpees Shuttle run 15 Straight legged sit-ups Shuttle run 15 Keeps above hip swings on the bar Skill: 2:00 ME row  for calories (1:00) 2:00 ME DU (1:00) 2:00 ME pull ups (1:00) 2:00 ME burpees WOD: 4 Rounds: 200m Run 21