warmup

400m run
empty bar 10 deadlifts
1 min dead hang
5 hang cleans
5 strict press
-set up all of equipment and stations  There is a lot of moving around
-set up weight for workout @135-155/ 75-105
-take a couple of reps at each station

metcon

5 rounds of:
12 wall ball shots
12 deadlifts
9 pushups
9 hang cleans
6 shoulder to overhead
6 kb swings

cooldown

accumulate
7 min squat stretch
3 min dead hang
100 hollow rocs