Warm Up

6 x 30m Shuttle
(75%, 80%, 85%, 90%, 95%, 100%)

Then

2 Rounds
10 Air Squats
10 PVC Halos
10 PVC Pass Throughs
10 PVC Good Mornings
5 T,Y,I And W

Mobility

Sore Areas

Skill

“Goat Time”

WOD

30 Atomic Push Ups
30 Pull-ups
30 Deadlifts (95, 65#)
30 Man On Fire Burpees
30 Jerks (95, 65#)
30 Box Jumps (24, 20")