Warm-up:

80m walk, 320m run

10 Shoulder PT, 7 V-rolls, 2 times

7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times

200 singles

Skill:

5x5 pause deadlifts

WOD:

12:00 AMRAP

5 Push ups 

10 Air Squats

15 sit ups

100 singles 

Dessert:

2:00 ME Burpees

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