WARM-UP: 200m Run 20 Leg kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Single leg raises SKILL: Every :90 for 9 min (6 rounds) 3 Back squats at 75% of 1 RM WOD: 14 Min AMRAP 21 KB swings ( 24/16 ) 14 Ab mat sit ups 7 Unbroken Hang