Warm-up: 200m run,

then 3rds of:

8 OHS w/ PVC, 8 strict pull-up, 10 shoulder pass thrus

Strength:

Back squat 5×65/70/75

WOD:

“Tequila Montoya” courtesy of Competitors Training

3rds

400m run

21 Pull-up

12 Hang squat snatch (95/65)