Warm-up:
6 laps around the basketball court
then…
2 Rounds
15 Overhead squat (PVC)
10 Passthroughs
5 Goodmornings

Skill: The Kip

Skill WOD:
12min EMOM
Alternate between:
6-8 Toes to bar
Push-ups (Males 10-15/ Females 8-10)

WOD:

For Time:
25 Wallball Shots (20/14) (10’/9′)
25 Box Jumps (24/20)
20 Wallball Shots
20 Box Jumps
15 Wallball Shots
15 Box Jumps
10 Wallball Shots
10 Box Jumps

Progressive Model:
Pull-ups

Cool-Down:
Quad and Hamstring Stretches
Roller Exercises