1600 WARMUP- 1:00 SU's (2 jumps a swing); 1:00 SU's; 7 half-court shuttle runs, increasing speed; 4 sampsons; 4 SEALFITs; 4 ducks; 4 toe touch seq's; arm circles both ways; 10 slow band arcs; pec/tri stretch rotations
CONDITIONING- AMRAP 10: 10 swings, 45 lb dumbbell, 15 unanchored situps - 9 rounds + .5
OTHER WORK- pullup hold in bottom position: 60s

I'd like to have gone faster & done more reps on the AMRAP.