Warm Up
10 air squats
1 box length inch worm
20 situps
1 lap skip ( step, hop)
20 woodchop ( right and left)
wall squat ball pass till failure

 
Skills / Strength
3 rounds:
Hollow hold 10 secs
Superman hold 10 secs
Candlestick 2x with control

3 X 3  DEADLIFT 90%
Warm up to working sets

Metcon
MR.15.11.02
For time:
1 minute plank and then
21-15-9
Plate GTOH
Mountain climber
Sit ups