Main – WOD

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Warm-up

Running Warm-up (No Measure)

400M Run

20M Toy Solider

20M Bum Kickers

20M High Knees

20M Elbow to ankle

20M Inchworm

20M Bear Crawl

10 PVC Pull-overs

10 OHS

10 Sit-ups

5 Pull-ups

5 Chin-ups

1 min couch stretch each side

Skills

Pistol Squats

Metcon

Metcon (Time)

3 Rounds for time:

10 Pistol Squats

15 Pull-Ups (RX+ Chest to Bar )

Challenge

Flight Simulator (Time)

Unbroken Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

You must stop between sets you can not skip singles in between sets.