WARM UP

400m Run

2x:

:30 Bar Hang

:30 Plank

Shoulder Warm-Up

SKILL

12:00 AFAP

Pull-Up Flight Simulator

5-10-15-20-25-20-15-10-5

*Must Complete Each Set Unbroken

WOD

3 Rounds

Team of 3 Waterfall Style for Time:

400m Row

25 Front Rack Lunges (95/65)

40 Russian Twists (45/25)