Warm-up:
80m walk, 240m run
10 Shoulder PT, 7 Vrolls, x2
150 singles
7 scap push-ups, 7 Air Squats, 7 Sampson lunges; x2
Skill:
5x5 Overhead Squats
WOD:
9 Min AMREP
50 sit-ups
50 Front Squats
Burpees for remainder of time
Your score is the # of Burpees you did + 100 (for FS and Sit-ups)
Dessert:
30 second plan, 30 second rest, x4