WARM-UP:

200m Run
Fence drills
X 2
10 Squats with plate
10 OH plate lunge
10 Lunge to instep
5 Inchworms+push up

SKILL:

Every :90 for 9:00
5 Back squats @ 70% of 1 RM

WOD:

4 RFT
7 Push jerks
14 HRPU
7 Pull-ups