Recon Squad

Warm-up:

Row 500m
Handstand Hold 1 Minute
Active Hang 1 Minute
15 Cuban Presses

Mobility:

Shoulder Smash

Lift of the Day:

Shoulder Press 6x2 Across

Skills & Technique: (Click below for links to more info)

Wod:

Recon Squad

30 Kettlebell Swings 24/16 kg
20 GHD Sit-ups
10 Calorie Row
2 Minutes Rest

3 Rounds for time.
Training Time: 13 - 16 Minutes

Auxiliary Work:

5 10 15 20 25 Rep Rounds
Doubleunders
Restart count with every miss.