8 mins bike/row/run/dynamic movement

2 mins of shoulder rotations with a band
15 air squats with a 3330 tempo
5 wall walks

with barbell
15 behind the neck snatch grip strict press
15 OHS
all these movements performed at a 3010 tempo

3 rounds
6 OHS 75/55
150m row

Metcon

Nancy (Time)

5 Rounds for time of:  
400m Run  
15 Overhead Squats, 95# / 65#