Warmup
400m run
empty bar
10 strict press
10 push press
10 sumo high pull
1 min dead hang
-load weight to 75/55
metcon
21-18-15-12-9-6-3
push press
sumo deadlift high pull with Kb or barbell
-150 ft empty sled push
cooldown
complete
100 situps
100 hollow rocks
100 scissor kicks
100 glute bridges