WU:

3 Rounds:
Walking lunges there
Duck Walk back
10 Side Plank Reach-unders (each side)
Depth-drop/box jump leap frog (4 boxes)

MOB:

Roll out back
Squat Magic

Strength/Skill:

Jumping Squats (from kneeling) 5x3
* Jump as high as you can, land in squat
* Use dumbells to increase intensity

WOD:

21-18-15-12-9-6-3
Sit-ups
Push Press (95/65)

*Every 5 minutes do 1 rope climb (legless if you can)
 

Light WOD:

18-15-10-6-3
Sit-ups
DB Push Press

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