WARM-UP:

20 Jumping jacks
20 Seal Jumps
20 Pelvic Raises
20 SLSU
5 Inch worm + 3 pu
20 Wall Squats + red band

SKILL:

Turkish Get ups (12:00)
3 X 5 AHAP

*must use the same weight on both arms
*5 reps MUST BE unbroken before switching sides

WOD:

20 min AMRAP

400m Run
10 Pull ups
15 Thrusters (@ 50% BW)