Strength/Skill

Back Squats – 4×6
*After each set perform 6-8 Single Leg DL with KB and 10 Single Arm DB Rows (ea leg/arm)

WOD

4 Rounds:
400 Meter Run/500 Meter Row (alternate each round)
30 KB Swings
20 Box Step/Jump Overs

M|Fit

Tabata:
Russian Twists
Single leg V-Ups

Then,

3 Rounds of:
1min – Wall Sit
1min – Plank Hold
1min – Plank Shoulder Touches
1min – Ring Rows