Warmup

1 min shuttle run
30 sec deadhang
100 ft each
high knees
butt kicks
side shuffle
50ft lunge to lizard
50 ft walk out
empty bar
1 min overhead hold

metcon

400 m run
9 strict press with 75-95/ 45-65

600 m run
15 strict press

800 m run
21 strict press

cooldown

100 hollow rocs
3x
15 ring rows