WARM-UP:

400m Run

Plyos

SKILL:

15 EMOM

Minute 1,4,7,10,13: 15 Wall balls
Minute 2,5,8,11,14: 30 Russian twist (total. 25/15)
Minute 3,6,9,12,15: Shuttle run

WOD:

3 Rounds

4 Minutes to complete:
400m Run
ME HSPU