Skill

AMRAP 4

** 10 Hollow body rocks
** 10x1-leg V-ups
** 10 Pikes on the rower
** :20 Superman hold

WOD

AMRAP 15
Max rep strict pull-ups

** Perform 50 DUs, 10 Jumping lunge complexes for each break

Fit30

50-40-30-20-10

** Step-up
** KBS
** Jump rope
** Flutter kick (2 count)