100 yard run
30 PVC passthroughs
8 wall walks
5 mins of general stretching

Metcon (AMRAP - Reps)

6min AMRAP
50 double unders/75 singles
10 thrusters 95/65/45
10 supinated pullups
20 abmat sit ups

Rest 5 min bike/row

6min AMRAP
50 double unders/75 single
20 deadlifts 135/115/95
10 T2B

Rest 5 min bike/row

2 min AMRAP
WB20/14/10