Warm Up:
Tabata Mash Up (Squat / Push Ups / High Jumps)

Skill:
Overhead Squat with PVC and holding the overhead squat in the bottom position

Strength:
Volume Training for 6 minutes:
5 Pull-ups
7 Overhead Squat with PVC

WOD:

AMRAP 7 minutes
6 Thurters with 5 lb DBs
9 Box Jumps
12 Sit-ups