WARM-UP:

2:00 on Rower
20 Walking lunges
10 Lunge to instep
20 Squats
2:00 on bike
5 Inchworms + 10 Push ups
:30 Bar hang
:30 Handstand hold
400m Run

SKILL:

33 Burpee test

WOD:

50 to 5 (in sets of 5) Double unders
2 to 20 (by 2’s) KBS (20/14)
8 Weighted V-ups (20/14)