WARM-UP:

Ladder Drills

2 X:
10 PVC pass throughs
10 PVC push press
10 Ring rows
10 Arch/Hollow swings (arch/hollow = one)

SKILL:

Every 90 sec, for 9 mins:

8 Deadlifts and a Shuttle run

WOD:

4 RFT

200m Run
16 Wallballs (20/14)
8 Box jump overs (24/20)