200 yard run
 3 rounds of
50 double unders or 100 singles
10 burpee's

1 min box shoulder stretch
1 min each quad stretch

Metcon (Time)

For time
60 dead lifts 75/55/45
200 yard run
50 shoulder to over head 75/55/45
200 yard run
40 SDHP 75/55/45
200 yard run
30 OHS 75/55/45
200 yard run