WARM UP:

4mins
5 Strict sternum to bar pull ups
10 Hand release push ups
15 Pause overhead squats

MOBILITY:

Pistol of doom
Groin terror
Peanut crunch

STRENGTH/SKILL:

5 Rounds
Sprint 50m

WOD:

Five rounds for time – 7min cut off
5 Back squats 125/80kg
10 Toes to bar