Warm-Up: 800m, shadow box, agility ladder + ballistic movement + shoulder rolls
Drill: 4 rounds of Bas. Foot locked in sit-up position with partner. Alternate throwing and defending combinations. Sit-up between combinations.
Skill: Spinning arm bar from side control.
WOD: Three 2 minute rounds (30 seconds rest in between)
125 m rower sprint
10 x defend double or single leg takedown
10 x double or single leg takedown
this WOD done with a partner
Game: free grappling