WARM UP: 200m Run 3 Rounds: 8 Goblet Squats 8 Ring rows 8 SLSU 8 Push Ups 8 Light KBS SKILL: 3 Sets of: 10 Front Raises 10 Lateral Raises 10 Bent Over Flys 30 Banded Pull Aparts WOD: Every 2:00 for 14:00 5 Backsquats 9 Ring pushups 13 KBS