Main - WOD
500m row 1:00 each arm ext. rotation PVC stretch 10 PVC pass thrus 10 PVC sotts press 10 air squats 2X:30 squat hold with a bar: 7 behind the neck push press 7 behind the neck jerks 7 overhead squats 7 drop snatch
Each time you rack the bar complete 7 glute ham raises. If they are easy at BW add some weight by holding a plate if it doesn't compromise your form.
Overhead Squat (40 reps at 65% of 1RM )
Rest as needed to maintain consistent split times. Choose a kettlebell weight you're comfortable with to do 10 fast reps. Switch arms every other round.
8 rounds: 200m sprint 10 single arm OHS w/ kettlebell rest as needed