100 yard run
20 pvc pass throughs
100 yard run
20 jump squats

20 each arm bent over kb row. 53/35
20 kb swings 53/35

Box shoulder stretch 1 min

Metcon (3 Rounds for reps)

5 min AMRAP
12 kb swings 53/35
30 double unders

5 min rest

5 min AMRAP
7 cal air bike
12 ttb

5 min rest

5 min AMRAP
8 wall ball 20/14
6 burpee strict pull up
**pull up must be strict**