WOD

Warmup 500m Row Good Mornings 1:00m HS Hold 30 KB Swings Foam Roll Skill

Assault Bike 20/15 Cals rest 2:1 x 4 Rds WOD Every 4 minutes for 24 minutes complete the following

30 Double Unders

20 Wallballs 20 DB Hang Clean and Jerks 3 Muscle ups - 6 pull-ups / 6 pushups or dips