WARM-UP:

Shuttle Run

Light weight KB X2
10 Gob squats
10 Russian swings
10 American swings

SKILL:

Core Blast!! – after WOD

6 Rounds (:15 rest between)
Complete 10 Supermans, then hold plank for remainder of min.

WOD:

5 Min AMRAP:
6 STO (135/95)
6 Pull ups

REST 3 MIN

5 Min AMRAP:
6 Power Snatch (95/65)
6 Push-ups

REST 3 MIN

4:00 to Complete:
AMRAP of Burpees to plate