3 rounds for time

Warm Up: 200m run, Junk yard dog warm up. PVC shoulder, arm circles & rotations, 5 pullups.

Buy in: Skillwork- L-sits on Parallettes. Toes are slightly up, top of quad should be parallel to hip.
Push Press mechanics, 3x PP at wod weight.

WOD:

3 rounds for time:

10 Pull-ups
20 Box Jumps 24"/20"
10 Burpees
20 Push Press 75#/55#
200m run

Cash out:
Cool down & stretch pecs, shoulders & hips.

All workouts will be scaled to your individual fitness level.