200 yard run
30 PVC pass throughs
3x5 kb Turkish get ups

kb weight should be a weight you can easliy handle for the movement

Press Pull complex

1a.3x2 ascending pressing complex 2 strict 2 push press 1 jerk (out of rack)
1b. 6 chin ups or 10 most resistant ring rows

Metcon (No Measure)

16 minutes every on the 4 minutes
200 yard run
30 wall balls 20/14/10

if at any point you cannot complete in 4 mins your work out turns into an amrap of burpees with the remaining time you have left in the 16 mins. if you complete with in 4 mins you rest until the next round starts