5-6-12

Warm up: 3 rounds
10 spidey lunges
10 sit ups
10 samson lunges
10 push ups
1:00/1:00 pigeon

Skill: 5 rounds
10 DB/KB front squat
5 GHD sit ups
5 GHD hip ext

WOD 3:00 x 4 1:00 rest
4 DB/KB front squat
6 push ups
8 sit ups