WARM-UP:

20 Jumping jacks
20 Seal Jumps
20 Pelvic Raises
20 SLSU
5 inch worm + 3 pu

Burgener PVC
Burgener Barbell

SKILL:

9 min to complete 3 x Superset

8 Bench press
25 Banded pull aparts

WOD:

For Time:

30-20-10

Cal on Rower
Front Rack Alternating Walking lunges (per arm) (24/16kg)
200m Farmers Carry w/KB