Warm Up
Pass throughs
200 m jog
20 squats
20 scap pulls
20 hollow rock to superman rolls
20 lunges
Strength
Pull up negatives
15 x 5 second negatives
Push up negatives
15 x 5 second negatives
WOD
5 rounds for time
10 thrusters 95/65
20 sit ups
30 bar hop overs
Post
Mobility ball/roll out lats