Strength/Skill
Four sets of:
L-Seated Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Hollow Rocks x 30-45 seconds
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

Metcon
In teams of three, complete five rounds each for time of:
250/200 Meter Row Sprint
10 Dumbbell/Barbell Push Presses

Accessory Work
5:00 jump rope practice