WARM-UP:

X2 :30 sec
Squat hold
Squats
Arm circles
Bar hang
Push ups
SLSU
Downward dog

SKILL:

12min EMOM

Min 1- ME Cal on Air Dyne
Min 2- Rest
Min 3- ME slam Balls (30/20)
Min 4- Rest

WOD:

13 Min AMRAP

13 Push press ( 115/75 )
13 Box jumps ( 24/20 )
13 KB swings ( 24/16 )