Warm up: 10 min
200 m run
15 sit ups
10 squats
5 push ups
1 burpee
Skill:
Push press
5 x 5
Skill 2: 5 rounds
10 KB swing
5 GHD glute ham extension
WOD - 3 rounds
1:00 each no transition rest
Row
Wall ball
KB swing
Box jump
Push ups
Rest