Warmup: ROM drills, dynamic stretches, 5 x gym length sled push/pull
WOD: AMAP in 11:00
800m Run
75 Squats
50 Sit Ups
25 Push Ups
as many Burpees as possible in time remaining.
Count ALL reps completed in under 11 minutes
(squats + sit ups + push ups + burpees) as your score.
Rest 5:00, then
20 min AMRAP
10 KB Swings
20 Lunge Steps
Cooldown: max hollow hold, max arch hold. Banded shoulder stretch, hip flexor stretch, roll out
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