Baseline:
ROM Drills ~10minutes

Warm up:
10x strict press, 10x overhead squats, 10x backrack jerk (Bar only (45#/15#))
10x Pull ups

Metcon:
400m run
20x Kettle bell swings
400m run
20x Kettle bell swings
400m run

Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (95#/45#)
Push ups
Lateral jumps over the bar x2

Duarability:
10 rounds - 30 second max distance row on max weight - 30 second rest (should hit 125-150m each round)

Stretch + Hydrate & Fuel