*Spend 3-5 Minutes rolling (tissue work) areas related to today

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

Strength:
1) Deadlift: Perform a set every 1:30, build in weight
Sets 1 & 2 are 3 Reps
Sets 3 & 4 are 2 Reps
Sets 5 & 6 are 1 Rep

2) Weighted Pull-up: 5-5-5-5

WOD: For Time
8 Box jumps (24″/20″)
8 Chest to bar pull-ups
200 Meter run
16 Box jumps
16 Chest to bar pull-ups
200 Meter run
24 Box jumps
24 Chest to bar pull-ups
Finish with 50 Toes to bar (included in total time)

Recovery:
Chest, Shoulders and Spine