WARMUP: 10 lunge steps alternating / 5 wall climbs / 10 Push ups
SKILL: PVC pipe stretching and movement drill. Build up complex weight
WOD: For time 100 Curtis P's (50/40kg). Curtis P. is a complex of 1 Power Clean, followed by a front rack lunge step left and right, then finished with a push press. Cap time: 35 min
COOLDOWN: Foam rolling
NOTES: You have to work in a consistent pace, don't burn everything you got in the first minutes, 3 or 4 per minute is a good reference.