Skills
3 rounds
30/30 sec Arm Bar
5-5 Single Arm Cossack Thruster

Core
3 rounds
20-20 sec 3 point Plank
20 Bent Hollow Flutter Kicks
20 Prone Swimmers
10-10 Single Leg Pike Leg Lift

Wod @32/24
21-15-9
Russian Swing
Lateral Burpee over KB