Warm-up
Run 400m
Top Mobility
Bottom Mobility
10 Ninja Mobiilty
10 Russian Lunge
20 Medicine Ball Cleans
25 KBS (35/25#)
x2 10 GHD Sit-ups
15 Supermans
15 Push-ups
10 Burpees
WOD:
Strength
Bench Press (80% 1 Rep Max)
5-5-5-5-5
Metcon
AMRAP in 10 Minutes
10 Squat Jumps
1 Bear Crawl (Once across Matting)
15 KBS (50/30#)
2 Hand Stand Push-ups
DEMONFIT 