Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Skill Work
Bench 5x3
WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row
