WARM UP
100 yard jog
3 rounds
10 kb swings (weight moderate)
10 kb sdhp
10 one arm overhead kb squats (alternate arms after 5 squats)

3 mins of banded shoulder to samson stretch
and couch stretching

Metcon (AMRAP - Rounds and Reps)

10 mins to warm up overhead squat (start with PVC)

AMRAP- 12
15 kb swings 53/35
200 meter run
9 OHS 95/65

Rx+
kb 70/53
OHS 115/95