200 meter run/row
25 pvc pass throughs
25 pvc 360
leg swings

45 sec each arm banded shoulder stretch
tricep smash on foam rollers and then foam roll back for 2 mins

strict press

from rack take 10 mins to work up to as heavy as you can get to strict press

Metcon (AMRAP - Rounds)

EMOTM for as long as possible
5 push press 75/65
6 box jumps 24/20

when you are unable to finish a round in a min that is when your wod ends

score will be how many rounds completed