Ground to Overhead!

Metcon

For time:
30 Ground to Overhead (95/65 lbs)
30 Pull-Ups
400 Meter Run
20 Ground to Overhead (95/65 lbs)
20 Pull-Ups
400 Meter Run
10 Ground to Overhead (95/65 lbs)
10 Pull-Ups
400 Meter Run

*Alternative = Alternating Dumbbell Snatch

Cool Down Recovery Work

2-3 Sets of:

Cobras x 10 reps 

Rest 30 seconds 

Couch stretch x 30 seconds each leg 

Rest 30 seconds 

Thread the needle x 30 seconds each arm