Skill/strength:

5 x 10 overhead alt. lunges (5R/5L) (95/65)

*use PVC pipe or weighted pipe for mod

WOD:

3 rounds for total reps

2 min ME cal row

rest 30 seconds

2 min ME abmat sit ups

rest 30 seconds

2 min ME shoulder to overhead (95/65)

rest 30 seconds