General Warm-up:

1000m Row/800m Run

Group Mobility

Strength:

5 X 3 Press, up to 3RM

WOD:

For time:
30 KB Swing (70/55)
30 Wall Ball (20/14)
30 C2B Pullups
1K Row
20 KB Swings
20 Wall Ball
20 C2B Pullups