WARM-UP:

PVC warm up:
Twists
Speedskaters
Pass throughs
Good mornings
OHS

Hamstring/hip stretching

SKILL:

Superset X 3:

10 Single legged DL with KB’s (each)
10 KB STO (16/12)

WOD:

5 Rounds (13:00)

5 Thrusters
10 Pull-ups
15 V-ups