Skill Work:

Pre-workout:
Candlestick and Single-leg squat practice

WOD:

5 Rounds For Time:
20 GHD Sit-ups
400m Run

Mission Fit:

9 Minute AMRAP
10 Double unders
3 Pull-ups
20 Double unders
6 Pull-ups
30 Double unders
9 Pull-ups
etc…….