Tuesday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 hand release push ups

10 v ups

10 back extensions

10 squats

Skill work:  pull ups, kipping pull ups, or muscle ups

WOD1: 

10 tire flips (big/little)

30 double unders

10 toes to bar

AMRAP 12 minutes

3 minute break.

WOD2:

8 kettle bell swings (70/45)

12 burpee box jumps (30/24)

8 ring dips

AMRAP 10 minutes

Then:  2 minute front plank, 1 minute left and right scissor plank on elbows.