200 yard run
30 kb swings (light)
20 goblet squats (light)

1 min each leg - couch stretch
1 min each leg - pigeon pose

Metcon (5 Rounds for time)

5 rounds for time
20 thrusters 75/55
20 toes to bar
rest 45 seconds after each round

Metcon (AMRAP - Reps)

3 mins max effort wallballs 20/14