Warm-up
100 Jumping Jacks
50 Double Unders
30m Bear Crawl
Top Mobility
Bottom Mobility
20 Push Press (20/10#)
20 KBS (40/20#)
20 Push Press (20/10#)
WOD:
Strength
Shoulder Press
3-3-3 (Establish 3 Rep Max)
5-5-5 (85% 3 Rep Max)
Metcon
6 250m Rows for Time
Rest 3 min between rows
DEMONFIT 