This workout is going to be awesome.
Skill:
Review and reteach:
Air squat
Pvc Front squat
WOD: 15 min AMRAP
Buy in: Run 400 m with PVC overhead(cannot touch head or shoulders)
Then max rounds of;
50 thrusters 45/35
50 hand release pushups
After the workout:
pick one;
70 hollow rocks
60 v-ups
50 ab mat sit ups
40 toes to bar