WARM UP: 20 Jumping jacks 20 Seal jumps 20 Lunge Jumps 3 Laps around the gym 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above the Hips SKILL: Into WOD WOD: 20:00 AMRAP 400m Run 20 DB Front Rack Walking Lunge (55/35) 10 Burpee Over Dumbbells