WOD Do

Warm-up
600m run

alap 3
partner pinch grip plate holds

8x20s work/10s rest
kb swings
squats

muscle clean w/barbell
shoulder press variations

Metcon
Metcon (Time)
10 rounds for time
5 c&j 60/40
4 burpee otb
3 front squats 60/40
2 burpee otb