warmup

400 m run
100 ft lunge with lizard
1 min partner dead hang
1 min lizard stretch

metcon

30min amrap of:
7 heavy med ball over/ or tire flips/ 14 slam ball *choose 1
1 farmer carry around entire gym (200m)
7 handstand pushups/ 14 pushups/ or kick up into hs 7 times with 1 sec hold
10 ring rows

cooldown

15-1 ladder of
situps
hollow rocs
L sit raises