Warm-Up: 800m run, 50m walking lunges with pass thrus and around-the-worlds
Skill: Overhead squat warm-up without weight
Every 30 sec for 5 min: 1 bounce snatch and 5 overhead squats
WOD: 5 RFT – 400m run, 10 deadlifts (65#), 10 show me push-ups
Show me push-ups are doing a push-up but lower your body all the way to floor and then picking your hands up off the floor and then pushing back up to the push-up position.