Warm up:
KB warmup
6rds
20sec superman hold - 10 sec rest
20sec hollow rock hold - 10 sec rest
2rds
15sec superman hold - 15 sec rest
15sec hollow rock hold - 15 sec rest
Skill:
TTB Practice
WOD
12min amrap
10 boxjumps
10 one arm oh lunges (5/5)
10 alt. db snatch
10 alt. pistols