Warm Up
Couch stretch
Mobility ball on shoulders
Arm circles, trunk twists, ankle mobility
2 rounds
30 PVC thrusters
5 burpees
Strength
5 x 2
Power clean
2 front squats
Push jerk
WOD
12 min. AMRAP
15 SDHP 95/65
25 bar hop overs (l/r=1)
200m run
Post
100 unbroken sit ups