WARM-UP:

1 Shuttle Run
15 Good mornings

2Xs:
15 Squats with a 15lb plate
15 Push-ups
15 Sit ups
3 Wall Walks

SKILL:

Shoulder Taps

3 Sets of 40 (20 each arm)

WOD:

AMRAP in 30 min:

25 Cal Bike

1 min rest walking

100 DU

1 min rest walking

800m Jog

1 min rest walking

50 Russian KB Swings (32/24kg)