Warm up:
10-2 evens only
Squat
Sit up roll over toe touch
*high plank walk down and back after each round
Skill 1: 5 rounds
5 perfect wallball throws (torso upright, ball at eye level through squat,full squat)
10 superman
Skill 2: 5 rounds
5 Tempo push ups
(as slow as possible on the way down, hold :03 at bottom, if you fall the the floor hold a :20 count at top)
10 tempo sit ups
(arms across chest as slow as possible on way up and down. Use weight if your able)
WOD - 15 min AMRAP
Max wall sit (shins vertical,hip below knees, back flat on wall)
10 wall ball
10 sit ups
Max watt pull on rower
:30 rest