Warm Up
Couch stretch, 1 min. each side
Mobility ball work on shoulders
Arm circles, trunk twists, ankle mobility
2x
30 PVC thrusters
5 burpees
Skill
Pistol practice and review
3 x 20 (L/R=2)
Scale as needed
WOD
5 RFT
5 clean and jerks 95/65
10 bar hop overs
15 pull ups
Post
5 mins. plank: front, side, side, front, superman
Banded stretches