WARM-UP:

200m Run
20 Leg kicks
200m Run
20 Pelvic raises
200m Run
20 Lunges
200m Run
20 Single leg raises

SKILL:

Every :90 for 9 min (6 rounds)

3 Back squats at 75% of 1 RM

WOD:

14 Min AMRAP

21 KB swings ( 24/16 )
14 Ab mat sit ups
7 Unbroken Hang power cleans ( 135/95 )