Wod

Warmup 

500m row

Good mornings 

1:00m plank 

1:00m run 

Skill 

Every minute on the minute x 6, alternating: 1) 10 Burpees 2) 12 Pull ups Every minute on the minute x 6, alternating: 1) 15/12 Calories on assualt bike

2) 10 Handstand push-ups

Wod

100 Double unders50 Toes to bar 100 Kettlebell swings, 1.5/1 50 Front rack lunge steps, 1.5/1