Warm-up:
Run 400m
3 rounds:
10 Walking lunge steps (in place while performing pass throughs with PVC)
10 Split Snatches (alternating legs)
Strength:
1) BS: 4x5@80%of 5RM
Conditioning:
3) 4 rounds for time:
Run 800m
5 Jerks@80% of 5RM, from floor
Extra work:
Skill:
1A) 4X1:00 Plank
1B) 4X10 Kipping HSPU as fast as possible
1C) 4X10 Pistol squats, alternating legs (5 each leg)