WARM-UP:

20 Walking lunges
10 Lunge to instep
20 Squats
2:00 on AD
5 Inch worms + 10 push-ups (each IW)
:30 Bar Hand
:30 Handstand hold

SKILL:

7:00 Cutoff

500m Row
100 DU (2:00 SU)
20 Cal Bike

WOD:

12 Min AMRAP:

200M Run
20 Air Squats
4 Push Jerks
4 Split Jerk(135/95)