Warm-Up

3 Sets:

10 Monster Walks (5 left, 5 right)
10 Reverse Lunges
10 Dynamic Scorpions

Strength/Skill

Complete 5 Sets:

Back Squat x 4 Reps @22X1
Single-Arm DB Rows x 5 Reps, each arm

WOD

Complete 4 Sets, Not for Time:

Dips 5-10 Reps
Banded Leg Curls x 20 Reps
Medicine Ball Sit-Ups 15 x Reps