Warmup 
Core – x2

15 Spider-Man planks 

15 heels to heAven

15 hollow rocks 

15 1 legged glute bridge 
Skills – for time 7 min cap 

50 ctb pull-ups 
Strength 

Emom 8 min 

2 single heavy snatch pulls 
WOD for time :

150 double unders /150 singles 

25ft x3 front rack walking lunge 50/35 

50 thrusters 50/35

25ft x3 front rack walking lunge 50/35

150 double unders / 150 singles