Warm up:
1:00 row
1:00 plank
1:00 squat
1:00 sit up
2:00 mobility
Skill: alternate sets
SL press - DB
5 x 8
DB row
5 x 8
WOD 1 - 5:00
9 cal row
6 KB swing
3 push ups
Rest 3:00
WOD 2 - 5:00
5 squats (on box or medball)
10 SL press
15 sit up