WARM-UP:

3 Rounds:
10 Good Mornings
10 Squats
10 Burpees
10 Ring Rows

Group stretch

SKILL:

3 Rounds (12:00)

20 Banded GMs

15 Squats with red band right below knees

1:00 Pelvic raise hold

WOD:

10 minute AMRAP

16 Push-ups
14 Pull ups
12 KBS (24/16)
10 Single arm KB push press (5L/5R)