Warm Up
Shoulder mobility
Air squats, bottom hold, double bounce
Walking lunges
Bear crawl
Crab walk

3 x Plank wars
Pull
Push

 
Skill / Strength
L-Sits
4 rounds, 20 sec hold

Lunges
5 x 5 (per leg) at 50-60% effort

 

MetCon
MR.15.08.03
12 minute AMRAP
10 Front Squats
10 Russian twists
Run