Skills

 

3 rounds:

30 Sec Side Plank (left)
30 Sec Side Plank (right)
30 Second Scapular Push-Up
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Pistol Squats

Rest 60 sec

 

Team WOD

 

5 rounds for time of:

24 Kettlebell Swings (24/16kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24/16kg)
12 Box Jumps

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