WARM-UP:

Shuttle Run
10 Spider walks into lunge to instep
Shuttle run
10 Burpees
Shuttle run
15 Straight legged sit-ups
Shuttle run
15 Keeps above hip swings on the bar

Skill:

2:00 ME row  for calories
(1:00)
2:00 ME DU
(1:00)
2:00 ME pull ups
(1:00)
2:00 ME burpees

WOD:

4 Rounds:

200m Run
21 KBS
12 Goblet squats (24/16)