-Warm Up-

 

*Not for speed , for quality it's a warm Up just get moving

 

AmRaP 4

 

5 push-ups

7 sit-ups

10 air squats

 

-Strength-

 

10x1

 

hollow hold + 3 V-Ups + 5 tucks + hollow hold

 

Holds are 5 seconds

 

-WOD-

 

 

4 rounds - 1 minute each round

 

1 minute Burpee

1 minute Rest

1 minute  clean and Jerks

1 minute rest

1 minute rope climbs

1 minute rest

1 minute ski erg cals

1 minute rest