WARM-UP:

Ladder drills

2X :30 Drills
Good mornings
Air squats
Reach overs
Push ups
Straight leg sit ups

SKILL:

3:00 warm-up

Every 3:00 for 15:00

Backsquats
10-8-6-4-2

WOD:

10:00 AMRAP

5 Deadlifts (225/155)
7 Pull ups
9 V-ups
200m Run/rows