WARM-UP:

400m Run
30 Jumping Jacks
30 Seal Jumps
:30 Squat hold
10 Wall squats
10 Sqauts
10 Wallballs
:20 Bar hang
15 Knee above hips
5 Burpees

SKILL:

3 Sets of Superset (1:00 rest)
10 Single legged DL with KB’s (each)
15 KBS (32/24kg)

WOD:

6 Min AMRAP
200 M Run
5 Bar Muscle ups

(2:00 rest)

5 Min AMRAP
200 M Run
10 HSPU

(2:00 rest)

4 Min AMRAP
10 BJ (30/24)
10 LHPU