WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Sqauts 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees SKILL: 3 Sets of Superset (1:00 rest) 10 Single legged DL with KB’s (each) 15 KBS (32/24kg) WOD: 6 Min AMRAP 200 M Run 5 Bar Muscle