Dynamic warmup (10 min)
Strength
Front Squat (pause + normal rep) - work up to a heavy 3x1+2 (1 pause + 2 normal reps)
Push Press - work up to a heavy 5x5
Seated Military Press - work up to 5x3; moderate weight
Lateral Raise - 3x10; light
Front Raise - 3x10; light
Weighted GHD Sit-up - 5x20; 25# vest; use a 25# plate if no vest.
MetCon
Farmers Carry(45 # each hand) + Push Ups + Flutter Kicks - 10 min AMRAP; 100ft FC + 10 PU + 10 2-count FK
Static stretch (10-20 min)