Warm Up:
Run 400M
2 Rounds
20 Double Unders
10 Shoulder Press (barbell)
Skill:
2 Rounds
10 Ring Rows (feet elevated)
1 Min Plank
12 Renegade Row w/ Push up (heavy)
WOD:
For Time:
5-4-3-2-1
*after rope climb sets, 15 Burpees and 20 Calorie Cardio
