General Warmup
3 Rounds
30sec low box runners
10 Object thrusters
10 Prone T raises
Mobility
Rotating 90/90 Hip Stretch
Workout
25' AMRAP
1 round of the complex
followed by...
2 rounds of the Metcon
Complex*
6-10 Ground to Shoulder
6-10 Front Squat
6-10 Shoulder to Overhead
Depending on weight and what kind of loads, chose reps that can allow the athlete to move roughly 1 minute
Metcon
10-15 Object thrusters
30-50 lateral hops
Accessory / Cooldown
6' For Quality
5/5 Dead Bug
20 mountain climbers