General Warm-up:

1000m Row/800m Run

Group Mobility

Skill:

100 Double Unders
with a 5 Burpee penalty every time you stop or miss

WOD:

1a. 3 X 5 Back Squat, heaviest possible
2a. 3 X 10 Glute-ham Raise
2b. 3 X 5 Back Extension
2c. 3 X 10 GHD Situp