“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
5 Shoulder Press w/ empty barbell

Strength:
3×2 Push Press + Push Jerk @60-70% of Push Press

WOD:
16 minute AMRAP
8 Ground to Overhead 95/65
10 Bar Over Burpee

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”

At Home Metcon

“Warm Up:
3 Rounds:
5 Burpees
5 Inch Worms
4 Samson/ Crescent Lunge
6 Lunges

WOD
16 minute AMRAP
10 Plate to Overhead (textbook/etc)
10 Burpee to Plate
10 Jumping Lunges (5 each leg)

Cool Down:
1 min each side Couch Stretch
1 min Foward Fold
1 min each side Shoulder Opener against wall”