WARM-UP:

Ladder drills

10 pvc pass throughs
10 pvc good mornings
10 pvc OHS
5 narrow grip OH squats with :5 pause at the bottom with a pvc

5:00 group stretch

SKILL:

Every: 90 for 7:30 (5 rounds)

3 Man Makers:
Left Leg Lunge
Right Leg Lunge
Push-up
Right arm row
Left arm row
Squat clean thruster

WOD:

For Time: (18:00)

800m Run
30 Pull-ups
30 FSQ (165/115)
30 Pull-ups
800m Run