Warm Up
2 laps run
Shoulder mobility

3 rounds of:
10 bicycle crunches – roll over
10 mt climbers
30 sec plank hold
30 sec side plank each side
Strength / Skill
Turkish Get Up Skill
Spend 10 mins working on TGU

Sled Pull
2 rounds of:
Body weight on sled, pull length of the box 2x
Metcon
MR.15.12.28
5 minutes row buy in then:
5 min AMRAP
20 Wall balls
20 Toes to ring / knee raises

Score: Calories + reps