Skills
3rounds
10-10 Halo
10-10 Half Kneeling Chop and Lift

Wod
15 min
All Superset with Russian Swing

(Perform each exercises for 30 seconds, followed immediately by 30 seconds Russian Swing, then rest for 30 seconds.)

Goblet Squat
Alt Lunge Pass Under
Suitcase Uneven Lunge
Suitcase Uneven Lunge( opposite leg )
RDL
Bent Over Row
Bent Over Row (switch arm)
Base Overhead Press
Upright Row
Base Tricep Press

Core
3 rounds
20-20 m Plank Lateral Crawl
30 sec Extended Wall Plank