ROM Drills, then warm-up with 4 rds of:
25 butt-to-ball squats
50 double-unders
400m sandbag run (70#)
Strength: deadlifts 5-5-5-3-3, superset with standing DB oblique crunches 20-20-20-20-20 (each side)
MetCon:
30-20-10
Wall-balls (20#)
Straight bar curls (75#)
Push Press (75#)
-DR 8:51