Skill

8min AMRAP:

** 4 Inverse burpees
** 20 Crossover singles
** :20 L-sit hang

WOD

7min AMRAP:

** 10 Alternating DB snatches
** 10 Single-arm dumbbell OHS
** 12 Cal Bike

Swift

5 RFQ:

** 15 RKBS
** 20 Banded pull-a-parts
** 25 Flutter Kicks

Finish with 50 cals of choice