WU:

There and back:
Butt kicks, high knees, bear crawl

2 rounds:
10 monster walks
10 side reach-unders (per side)
5 v-ups

MOB:

Squat Routine: https://www.youtube.com/watch?v=lbozu0DPcYI

Then:
Lax ball on Pec minor 1:00 / side,
Lax ball under shoulder blade 1:00 each side (aids with elbow rotation for bar in squat)

Strength/Skill:

Back Squat:
3 RM

WOD:

3 Supersets, 1 Minute Rest
Ab Wheel X 8
Pullup

Then, 7:00 AMRAP
20 Double unders (sub 20 singles, 10 tuck jumps)
15 Slamball
10 Pushups

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