Warm Up
Skips with shoulder rotations

2 Rounds:
10 Burpees
10 Wallballs
10 KBS

(Keep the weights on WB and KBS light)

 
Skill / Strength
3 sets of 10 reps
Hollow roll to superman and back to hollow
*hollow-superman-hollow is 1 rep
Deadlift:
Warm up to working weight.
5 X 5 DEADLIFT 70%
 
Metcon
SALLY UP SALLY DOWN FOR MAX REP
*use the sausage bag for back squat weight
*use moderate to heavy weight
*make sure they keep going, drop the weight mid song if they need to, but keep going with air squats

then rest 30 seconds

AMRAP 4 mins
burpees over bag
*score is number of burpees