Warm-up:
Row 500m
High knee skip down and back
Butt kicks down and back
Straight leg bear crawl down
15 leg swings
15 squats
10 push ups
Skill Work:
Every 2 minutes, for 12 minutes…
1- rope climbs x 2 or 6 progressions
2- L-sit holds accumulating 45 sec
3- handstand work- 45 sec hold or 10 meters walking
WoD:
Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15 Pull-ups
15 Russin Kettlebell Swings (70/53)
Mobility:
Lax to shoulders
Mash lat
Roll calves and posterior