Warm Up:
800 Meter run
then 3 rounds
10 Good mornings - bar
8 Shrugs - bar
10 Swing kicks left/right


Strength:
Shoulder Press 85% x 2 x 3
Weighted Pull ups
3 with 50lbs 2 sets
3 with 55lbs 2 sets
3 with 60lbs 2 sets


Metcon:
5 Rounds
6 deadlifts 225#
7 burpees over the bar
10 kettlebell swings/86lbs

TIME: 10:19
Note: Lower back KILLER