10 minute clock - 50-60% effort

30 second hollow body hold

100 meter run 

30 second pvc overhead squats 

100 meter run 

30 second handstand hold or plank

100 meter run 

30 second pvc good mornings 

100 meter run 

partner wod 

for time :
2 rounds 
90ft HS walk
18 squat cleans 135/95
+
2 rounds
90ft HS walk
14 squat cleans 155/105
+
2 rounds
90ft HS walk
10 squat cleans 185/115

rest 10 minutes 

partner wod 

for time :
2 rounds
90ft HS walk
18 squat cleans 135/95
+
2 rounds
90ft HS walk
14 squat cleans 155/105
+
2 rounds
90ft HS walk
10 squat cleans 185/115