Skills

3 rounds:

10 x pike push-ups
Rest 30 sec
20 x plank shoulder tap jacks
Rest 30 sec
10 x plank skier hop
Rest 30 sec
10 x single leg burpee (5 each leg)

 

The WOD

2 Rounds for Max Reps of:

In 4:00 min :
Run 400m
In remaining time AMRAP:
10 Pull Ups
20 Kb swings

Rest 60 Seconds

In 4:00 min:
Run 400m
In remaining time AMRAP:
5 HSPU
10 burpees

Rest 60 Seconds

In 4:00 min:
Run 400m
In remaining time AMRAP:
20 push ups
40 Air squat

Rest 60 Seconds

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