Warm Up

10 soccer throws (use wallball)
10 burpees
100 single unders

Warm up to 3 x 3 @ 100% shuttle run each.
Skill / Strength

Push Press practice

Pull Up
5 x 5 with 2 seconds top hold for each rep
MetCon

MR.15.09.10
15 mins AMRAP
700m row buy in
7 burpees
7 KBS
7 sit ups