WOD

Warm up

Running clock for 6 minutes

Spend 30 seconds at each station

1. Chest to bar kipping pull-ups minimum 10 reps

2. Bar dips minimum 10 reps 

3. Toes to bar minimum 10 reps 

4. Lunges with 25# plate  minimum 10 reps

Keep Cycling through all stations until clock reaches 6 minutes 

Conditioning: 

Row 1000 meters

25 Burpees 

Row 1000 meters 

25 burpees

Row 1000 meters 

25 burpees 

Row 1000 meters 

25 burpees 

Row 1000 meters

Skill

Work on a weakness for 15 minutes 

Then 

Mobilize