Warm-up:
200m run, then:
5 Push-up to Inchworm
10 Spiderman (5sec hold per leg)
10 Hollow Rock
10 Superman
10 Shoulder Pass Thrus
10 OHS
10 Snatch Balance
(all w/ pvc)

Strength:
Back Squat
3×5 @85%

WOD:
3rds for time
10 Snatch @ 65% of 1RM Snatch
10 Strict Pull-up (absolutely no kipping and no chin-ups)
400m run