warm up
400 m run
2 min squat stretch
1 min dead hang
-set up for workout go over tire flip and med ball over
metcon
30 min amrap of
1 overhead plate carry 45/25-35
1 farmer carry around full gym
4 heavy med ball overs or tire flips
8 box jump step down
cooldown
2x
1-5 strict pullups
between each set 10 skull crushers with empty barbell