WARM-UP:

400m Run

Plyos

SKILL:

Tabata
4 rounds at each station

Slamballs ( 30/20 )
Cal on Air Dyne
Push ups
Cal on rower

Total reps for each station

WOD:

7 min AMRAP
30 DU ( 60 singles )
10 Russian Twists (each)

2 min Rest

7 min AMRAP
30 DU ( 60 singles )
10 OH plate lunges (total) (45/25 )