200 yard run
arm and leg swings (get loose)
with a 53/35 kettle bell 2 sets of one armed push press 8 each side.

banded shoulder stretch 1 min each.

Push Press (10 min EMOM 5 reps with 60%)

Metcon (Time)

10,9,8,7,6,5,4,3,2,1,
goblet squats 53/35
sdhp 53/35
pull ups