Warm Up
Pass throughs
1 min singles
2x
5 strict pull ups
20 leg lifts
10 pushups
1 min singles
Skill
Double Under work then:
3 rounds
1 min max
1 min rest
WOD
22's
22 push press 95/65
22 pull ups
22 sit ups
22 deadlifts
22 pushups
22 back squats
22 KB swings 53/35
22 lunges
22 burpees
Post
Roll out/mobility ball