Flight simulator

WARM UP:
400m Run
Plyos
20 Monster Walks (Left/Right)
15 Squat with Bands
20 Pelvic Raises
15 Single Leg Pelvic Raises (Right)
15 Single Leg Pelvic Raises (Left)
20 Walking lunges
:30 Bar hang
8 Inch Worm + PU
15 Ring Rows
SKILL:
Wall Ball Shot Flight Simulator
For Time or total reps:
15-25-35-45-35-25-15
WOD:
4 Rounds Not for Time:
10 Tall Kneeling Double KB Push Press
12 TTB
1 Full Circle of Around the Box Handstand Walk