100 yard run
30 PVC pass throughs
10 wall walks
20 air squats(relax in the bottom position for 3 sec)
100 yard run

1 min wall shoulder stretch (similar to box shoulder stretch)

Metcon (Time)

 buy in 75 wall ball 20/14

1 RND
8 snatch 95/55
12 HSPU

2 RNDS
6 snatch 115/65
12 HSPU

3 RNDS
4 snatch 135/75
6 HSPU

4RNDS
2 snatch 155/95
6 HSPU

cash out 20 barbell facing burpees

25min time cap