Skill

50-40-30-20-10

** DU
** Hanging knee raise

WOD

AMQRAP 15

** 15 Banded good mornings
** 15 Banded Lat pulls
** 15 Squatting banded back ext
** 15/12 Cals of choice

Fit30

For time:

** 50 Wallballs
** 500m Row
** 50 Step-ups
** 50 Push-ups
** 50 Step-ups
** 500m Row
** 50 Wallballs