Warm Up
PVC mobility
2x
100 singles
20 deep lunges
15 scap pulls
10 overhead squats
Skill
Jump rope work
3 rounds
20 singles
20 right leg
20 left leg
then 5 mins. DU work
Finish with 1 min. max and 1 min. unbroken max
WOD
5 rounds for time
10 deadlifts 135/95
20 sit ups
30 bar hops overs
Post
50 med ball sit ups
50 supermans