Baseline:
ROM Drills

Warm Up:
10x strict press, 10x overhead squats, 10x back/jerks (Bar only)
10x pullups

Metcon:
400m Run
20x Kettle Bell Swings (1pood)
400m Run
20x Kettle Bell Swings (1pood)
400m Run
20x Kettle Bell Swings (1pood)

Work Capacity:
10-9-8-7-6-5-4-3-2-1
Overhead Squats (95#)
Push Ups
Lateral jumps over bar x2

Durability:
Prowler Push P+90,P+180, P+180+Chains

Hydrate & Fuel