WARM-UP: 3 Rounds: 10 Good Mornings 10 Squats 10 Burpees 10 Ring Rows Group stretch SKILL: 3 Rounds (12:00) 20 Banded GMs 15 Squats with red band right below knees 1:00 Pelvic raise hold WOD: 10 minute AMRAP 16 Push-ups 14 Pull ups 12 KBS (24/16) 10 Single arm KB push press (5L/5R)