dynamic warm up
21-15-9
air squats
sit ups
push ups

Metcon (AMRAP - Reps)

4 min AMRAP
10 strict press 75/55
10 sdhp 75/55
rest 4 mins
4 min AMRAP
10 power cleans 135/95/75
10 push press 135/95/75
rest 4 min
4 min AMRAP
10 deadlift 155/135/115
10 burpee's over bar