Warm Up:

4 Rounds:
250m Run
25m Bear Walk
25m Inchworm
25m Knee Hugs

+

10x:
Shoulder extension
Knee to toe stretch
PHC Shoulder

+

8x 20secs Plank

WOD:

3 Rounds for Time

10 Thrusters (53)
25m OH Plate Walk (25)
5 Push Press (53)
10 Push Ups
15 PVC OH Squat
8 Burpee / Box Jumps