5 min on rower or bike (moderate pace)
a1.2x10 one arm kb push press 53/35
a2. 2x10 kb swings
a3. 2x10 clamshells

1 min each couch stretch

Metcon (Time)

with 30 min clock

5 rounds
20 russian kb 70/53/35
10 cal row

rest 2 mins

5 rounds
15 hang snatch 75/55
30 double unders/ 90 singles

rest 2 min

5 rounds
8 burpee's
8 wall ball shots 20/14

subtract rest from total time for score