Warm up
5 rounds of Cindy
5 pull ups
10 push ups
15 squats
Skills
KBS
WOD – 5 rounds for time
5 rounds for time –
20 KB Swings – 20lbs
20 Weighted sit ups – 25/15lbs
20 Back extn
20 Knees to elbow
After bash
Work on Hand stand hold
Stretch