Run: 200yd
Bend: 20 barbell good mornings
Push: 20 barbell strict press
Pull: 20 barbell bent over rows
Sprint: NA
Core Activation: 12 T2B then 25yd bear crawl
Mobility Movement: 1 min box shoulder stretch
1 min each banded ankle mobility, 1 min instep stretch with banded hip distraction

Metcon (No Measure)

take 10mins warm up to a moderate and controllable over head squat. you will also need to have 50lbs to add to your bar for front back squats during this EMOM

even: 4 OHS from rack
odd: 6 back squats x 4 T2B

Metcon (Time)

3 rounds
20 cal ski
20 kb swings