Warm up: 10 min AMRAP
50 m walk/run/row
50 m walking toe touch
50 m shuffle
50 m walking quad stretch
1:00 mobility
Skill: 4 rounds
6 KB swing ( eye level )
5 ring rows ( modify as needed for full range of motion )
WOD 1 - 5 min
5 kb swings
100 m row
WOD 2 - 5 min
5 ring rows
10 step ups
15 medball over head presses