Warm up: 8:00
Every minute on the minute
8 medball slams
8 push ups
Plank rest of minute
Skill: 10 min
Pull ups (kipping, banded, ring rows)
Tabata: (6 rounds :20/:10)
Sit ups
Squats
WOD 1 - 5:00
10 superman
20 sit ups
10 medball slams
20 step ups
WOD 2 - 5:00
10 KB high pulls
20 mtn climbers
10 side to side jumps
1 shuttle run