WARM-UP:

2 Rounds of :30 drills
Jumping jacks
Lunges
Arm circles forward
Arm circles backwards
Bar hang
Handstand hold
Push-ups
Squats
1:00 Stretch

SKILL:

:45 at each station, :15 between station (2 Rounds)

Wall Balls
Burpees
Airdyne (cal)
25 yd Shuttle
Push-ups
Dumbbell Thrusters
KBS
(2:00 Rest)

WOD:

1000m Run
50 Sit-ups
1000m Row