Warm Up:
Run 400m
EMOM 5 Min
10 KB Swings
8 Jumps Squats
Skill:
3 Rounds
30 GHD Sit Ups
50 Shoulder Taps (pike position off box)
10 Heavy single arm shoulder press (don’t compromise form)
WOD:
4 Rounds for time of:
40 Double Unders
25 Wall Balls (20/14#)
10 Chest to Bar Pull Ups
5 Handstand Push Ups
