Low Wall Ball

Pre:
90 double unders
500m run
3 x 10 squats
      10 hollow rocks
      10 sit-ups
Banded overhead distraction mob
Banded anterior hip capsule mob

3-3-3 o/h squats
pvc-20kg-40kg


WOD:

Deadlift - 15 mins to do 3x5 increasing weight then 3x3 @5RM
60-100-120kg then 3x3 @120kg

Then:

5 rounds for TIME:
21 Wall ball sit-ups @9kg
7 O/H squats @40kg

9.03

Post:
1x5 Dbl KB press @20kg
1 strict muscle-up
Trigger Point roll TFL and lats