Warm-Up

Row 2:00

Then,

3 Sets:

:30 Plank
50′ Running High Knees
10 Sit-Ups

Strength/Skill

Three Sets, Not For Time:

Hollow Hold or Tuck Hold x :30
High Box Jump x 1.1.1
Single Arm Front Rack KB Carry x 100 Meters

WOD

Complete 4 Sets For Max Reps

:30 Parralette Pass Throughs
Rest :30
:30 Shuttle Runs x 25′
Rest :30
:30 Bike For Calories
Rest :30

Shuttle Runs: each disatnce = 1 rep

Pass throughs: through and back = 1 rep