Warm up: 2 rounds
10 spidey lunges
8 sit ups
6 superman
4 push ups
2 burpees
5 GHD hip ext
Skill: 10 rounds
4 dips (box,straight bar,rings)
Max hang from bar
8 sit ups
WOD - 5:00 x 2 with 2:00 rest
100 m run/row
4 squat jumps
4 burpees
4 rope pull ups (jumping)