1-10-12

Warm up: 12 min of:
250 m row
10 squats
10 sit ups
5 push ups
3 burpees

Skill:
Wall ball
5 x 10
SL db press
5 x 5
(alternating)

8 min amrap:
10 mtn climbers
20 flutter kicks
10 sit ups
:30 plank hold


Finisher: 100 m row as fast as possible
(note time)