Warm up
3rnds X 15sec each exercise: air squat, jumping jacks, jump squats, side lunges then 1min rest into hollow, arch, gymnastic plank X 30
PVC run through on oh squat set up from behind the neck to overhead
Strength
Overhead squat X 5reps
+ push ups X 5reps
Goal is perfect mechanics not load-fixing mechanics before open.
WOD
Buy in 2mins max air squats then
50kb swings
25 push ups
50 swings
25 push ups50 swings
Score is total time taken and air squats completed
