warmup
400 m run
1 min dead hang
1 min scorpion kick
with plate
45 sec overhead hold 15 sec rest
45 sec halo with plate
metcon
complete 50 plate thruster
– then-
4 rounds of/ with plate 45/25
90 ft lunge (hold plate anyway)
100 m overhead carry with plate
90ft plate drag
100 m overhead plate carry
cooldown
30-20-10-20-30
situps / hollow rocks