Warm up:
10 pass throughs
10 squats
10 spidey lunges
10 butterfly sit ups
10 sit up rollovers
Skill:
KB high pull from hang position
5 x 10
:30 max sit ups between sets
1:00 shoulder mobility
(internal rotation, bicep internal)
WOD - 7:00 x 2 with 3:00 rest between rounds
20 sit ups
20 mtn climbers
10 KB high pulls (hang)
10 KB swings
5 push ups
5 cal row or 5 burpees