3 rounds
5 burpees
5 kb swings 53/35
10 single arm kb presses 5 each arm

shoulder box stretch for 1 min
couch stretch 45 sec each leg

Metcon (No Measure)

SPRINT WOD'S
20min running clock
 wod 1
30 wall balls 20/14
40 kb swings 53/35

at 5 minute mark start wod 2
30 box jump overs
20 burpees

at 10 minute mark start wod 3
30 SDHP 53/35
40 medball cleans 20/14

at 15 minute mark start wod 4
30 air squats
40 abmat sit ups