Warmup
400m run
10 squats on 30 sec x 4 min.
1 min plank to pushup
1 min dead hang
metcon
3 rounds of:
400 m plate carry
80 ft plate drag
21/15/9 plate burpees (burpees with plate touching ground pushup on plate then plate overhead)
cooldown
3x
7 strict underhand pullups
14 back extensions
21 hollow rocks