a) skills warm up- 5 rounds, perfect form:
1 min double under practice
5 Overhead squats with PVC pipe or light bar
10-15 secs hanging on bar, squeeze scaps and relax (working on active shoulders and lats)
b) For time:
Row 40 cals
40 wall ball
40 KB Snatch
40 box jump overs
40 ring rows
