Warmup:
3 Rounds:
10 Good Mornings
10 Overhead PVC Lunges
10 PVC Overhead Squats
10m Bear Crawl
Gymnastics:
5:00 to find
30 sec weighted prone hold
work up to max weight
5:00 to find
10 Weighted push ups
work up to max weight
Metcon:
4 Rounds
3:00 AMRAP:
9 Burpee box jump overs
9 KB goblet squats 24/16kg
3:00 Rest