100 yard run
20 air squat
10 push ups
X 3
2 min box shoulder stretch
2 min each side lat smash

30 min of skill development on Pull ups

Supine hip extension drill
hollow rocks with pvc
superman rocks with pvc
swing drills open/closed shoulders
3 swing 1 pull up
2 swing 1 pull up
1 swing 1 pull up

Metcon (AMRAP - Reps)

8 min AMRAP
40 goblet squats kb 53/35
30 alt. suitcase kb deadlifts 53/35
20 handstand push ups
10 burpees

if complete before the time cap start from the top again.