Warm Up 4 min
Duck Game
→ Penalty: ???
Core Activation AMRAP 4 min
10 Window Wiper
1+1 Plank Circle
1+1 reverse Plank Circle
Skill 8 min
Kipping Progression
WOD 3 Rounds TC: 20
400 m Run
20 Wallball
20 Toes To Bar
20 Russian Twist
Cool Down 5 min
2 Lane backwards Hip Rotation
2 Lane each Arm Circle