Warm-up:
80m walk, 320m run
10 Shoulder PT, 7 V-rolls, 2 times
7 Scap pull-ups, 7 Light KB Swings, 7 Scap Push-ups, 7 KB Dead Lift - 2 times
200 singles
Skill:
5x5 pause deadlifts
WOD:
12:00 AMRAP
5 Push ups
10 Air Squats
15 sit ups
100 singles
Dessert:
2:00 ME Burpees