Warm up: 8 min - every minute on the minute
3 push ups
6 superman
9 sit ups
Burpees rest of minute
Skill: partner
Hand to hand KB swings
5 x 12 (12 total 6/6)
Lunge while partner swings
WOD 1 - 6 min AMRAP
10 hand to hand KB swings
5 burpees
10 kb goblet squats
:30 rest
Rest 3 min
WOD 2 - 6 min AMRAP
100 m run/row
20 step ups 10/10
10 sit ups
5 seated rope climbs or 1 rope climb