Warm up: 2 rounds
200 m run
10 squats
10 spidey lunges
1:00/1:00 couch stretch
20 sit ups
Skill: 10-15 min
5 tire flips (mod sumo KB or DB deadlift)
1:00 wall groin (wall porn)
WOD - 12 min AMRAP
15 sit ups
10 squats
5 push ups
2 tire flips
Rest :30