Run/ Sit up/ Squat

Warmup
4 min bike/ row/ run (choose)
2 Rounds of :
10 Overhead squats with PVC
10 Sit-ups
10 Back extensions
10 Pull-ups
10 Dips

Strength
None or catchup if you missed a day.

Skill Work
Thruster: work on squat depth, explosive hip extension, and lockout.
5x5 (keep it light)

WOD
24 min AMRAP
400m run
25 sit ups
25 air squats to a box or target