Warm Up
Dynamic warm up (high knees, butt kicks, toy soldiers, lunges)
AMRAP 7 mins at an easy pace
5 PVC OHS
5 Push up
5 V up
30 second wrist stretch

MOB
Figure 4 on wall
Squat magic

Skill / Weight Training
Pause Squat
4x4 @ 70% of 1RM Back Squat

WOD
4 Rounds for time:
 5 Power Snatches (115/75)
 10 Front Rack Lunges (115/75)
 15 Push-up

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