Skill

20min AMRAP

** 1 min HS hold
** 1 min Hang
** 1 min Plank
** 100 DUs

WOD

4 RFQ

** 12 DB chest flies
** 12 DB skull crushers
** 40ft sandbag lunge

Swift

15min AMRAP

3-6-9-12-15-18…..
** Cal bike
** Push-up