Warm Up
Mobilize
Double unders
Inchworms
Skip with arms

 
Stretch
Core WOD (optional)
Holds: 30:15 x3
L-Sit
Wall-sit
Plank
Dead hangs

 
Metcon
CF.16.01.05 (A)
EMOM 6 minutes
5 Power snatch
60/45/30

 

Metcon
CF.16.01.05 (B)
1 min work:1min rest
ME wall balls 20/14
x3