Skill

3 RFQ

** 8 Ring V-outs
** 10 ea. KB Hip flexor lifts
** 15 Banded squatting back extensions

WOD

Partner workout
10 rounds for time (5ea.):

** 20/15 Cal ski
** 40ft OH plate lunge
** 20 Plate hops
** 40ft OH lunge

*Partner completes a full round before switching

Swift

E4M for 5 Rounds:

** 12 DB DL
** 9 DB Hang Cleans
** 6 DB PJ
** 25/17 Cal bike