Teens

Warm up:
Rowing & bottom of the squat cone grab
Skill focus: over head squat
WOD:
Overhead Squat 3-3-3-3-3
Then
AMRAP in 8m
Row 10/5 Calories
5 push ups
10 Kettlebell swings

Cash out: 

2 rope climbs for time or max pull to stand in 90 seconds.