Warm-up
2 Rounds:
Bear Crawl 50ft
Inch Worm 25ft
Back Ext x30
Weightlifting
Shoulder Press (5-5-3-3-1-1-1)
Metcon
Metcon (AMRAP – Reps)
7 Min AMRAP
100ft Sprint
6 Burpees
Rest 3 Min, then @ 10 Min Mark:
Metcon (Time)
80 Sit-Ups
50 Push-Ups
30 Pull-Ups