WARM UP:
400m Run
Plyos
20 Walking lunges
:30 Bar hang
8 Inch Worm + PU
15 Ring Rows
SKILL:
2 Rounds of Cindy
5 Pull-ups
10 Push-ups
15 Squats
WOD:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air squats
1 Mile Run