Warm up:
1600 m run and/or row
Tabata!! 8 rounds of :20/:10
-Squats
-Push press (bar)
Skill: 3 rounds
10 GHD sit ups
10 GHD hip ext
5 wall ball :05 hold at bottom
WOD- 10 min AMRAP
100 m run
20 sit ups
10 box jumps
5 ring rows or pull ups