Buy-in: 2x
100m run
100m backpedal
10 PVC pass throughs
10 DBall squats
10 hollow to superman

Strength & Skills: 4sets
2 hang power clean + 1 front squat
10 ring rows with turn-out
5 perfect push-ups

Conditioning: 7 rounds for quality
5 pull-ups
6 burpee broad jumps
7 front squats

$-out:
25 double unders
Goal work