Warm-up
500m Row
25 Squats
5 Burpees
10 Broad jumps
10 Pull-ups
10 Dips
10 OHS w/PVC
Stretching and discussing class for the day
Strength/Skill
Shoulder press DE 2-2-2-2-2-2-2-2 (50%)
WOD
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat
10 Muscle-ups
Recovery
Posterior Chain
Band work from pull-up bar
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