Warm Up:
Toe touch Down
Drinking Bird back
High knees down
Butt kicks back
Alligator walk Down (w/ plate)  
Duck walk back
Karaoke DNB

Mob: 
2 min Ankle Mobility
2 min wrist mobility  

Strength/Skill:
12 min EMOM
:30m HS Hold or 5/side HS Kick UP
10 Toes to Rings
8 Weighted Hip Ext. w/ 2 sec pause at top

WOD
6min AMRAP
10 Wall Ball 14/20"
20 DU's
Rest 2 min
6 min AMRAP
8 OverHead Squat
6 Lateral Burppees
Score total reps each AMRAP
 

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