Warm Up
Shoulder and hip mobility
10 air squats – walking lunges with rotation (2 box width)
10 push ups – inch worm with cobra (2 box width)
10 bridge – 10 sit ups

 
Skill / Strength
Kettle bell Cleans
Skills first
then 5 sets – 5 reps per arm @70-80%
5 X 5 DEADLIFT 80%
 

Metcon
MR.16.01.04
12 mins AMRAP:
10 sit ups
10 plank jumps over sandbag
10 sandbag shouldering (alternate)
1 lap run with sandbag