400 meter row or 800 meter bike
20 kb goblet squats 53/35
20 kb swings
20 kb RDL's

box shoulder stretch for 1 min
banded hamstring stretch 1 min each leg

Weightlifting

Push Press (3x5 from rack, building each set, rest 45 between)

start at 55% of 1RM

Metcon (Time)

8 mins to complete
20 SDHP 95/55
100 yard run
20 push press 95/55
100 yard run
20 power clean 95/55
100 yard run
20 HSPU's

if completed before 8 mins do not continue back through.

Metcon (Time)

50 pull ups for time