Warm-Up

3 Sets:

10 Reverse Lunges
:30 Plank
5 Cal Bike or Row
10 Sit-ups

Strength/Skill

4 Sets, Not For Time:

Dips x 5-10 Reps
Supine Barbell Row x 8 Reps
Tuck Hold or Hollow Hold x :30

WOD

Complete 4 Sets For Max Reps

:30 of Alternating Psitols
Rest :30
:30 of Parallette Pass Throughs
Rest :30
:30 of Bike for Calories
Rest :30