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Warm-up
3 Sets
5/5 High Kicks
10 PVC Good Mornings
10 PVC Overhead Squats
10/10 PVC Hip Swings

Endurance:
Hill sprints
Find a hill and do 8 hill sprints carrying a 50# sand bag
Work to rest 1:2

WOD: For time
4 Handstand push-ups
8 Front squats 135/95#
12 Strict pull-ups
x 10

Rest 10 min

WOD: For time
200 sit-ups

Recovery:
Quads, Hips and Hamstrings