Skill-work:
3 Rounds Accessory Work
15 Strict T2B
10 KB Windmills Each arm
15 Atomic Sit-ups
1 Min GHD Hollow Iso Hold
Conditioning:
“The Ghost”
6 Rounds:
1:00 Max Calorie Row
1:00 Max Burpees
1:00 Max Double-Unders
1:00 Rest
Record Totals for Each Individual Movement.