Warm Up
2x
10 inch worms
10 jumping squats
10 push ups
Bear crawl and crab walk down and back
Skill
Single and double work
3 x 20 singles
20 right leg
20 left leg
5 mins. DUs, go for 1 min. max
WOD
5 RFT
10 deadlifts 135/95
20 sit ups
30 bar hop overs
Post
50 med ball sit ups
50 supermans