WU:

100 double-unders then:

2 rounds:
5 inch worms
10 push-ups
5 v-ups

MOB:

Smash quads, shoulders, hamstrings

Strength/Skill:

4 RFQ
10 Ring Push-ups
10 Pistol squats (total)
10 Front rack lunges (total)

WOD:

4RFT
10 front squats 95/135
10 OTB burpees
10 med ball situps 14/20

Light WOD:

4RFT
10 front squats (scale weight or goblet squat)
10 burpees
10 abmat situps
 

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