WARM UP:

4mins
30 Doubles
5 Skin the cats

MOBILITY:

Pistol of doom
Front rack neck opener
Peanut crunches

SKILL/STRENGTH:

Front squats & Double russian swings 5,5,5,5,5

WOD:

3 Rounds for time (25min cutoff)
Run 400m
40 Push ups
Run 400m
40 Pull ups