Sandbag Carry + Running Metcon and Dumbbell Shoulder Press

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Warm up
A.) 3x10 air squats/20 inch worms/:20 handstand hold

Work
A.) 3 RFT: 600m run/200ft Sandbag walk @ 160lbs
B.) 3x10 DB shoulder raise @ 10lbs- superset w/single arm DB press @ 10lbs
C.) 3x12 Reverse hyper

Results
A.) 12:16
B.) UB
C.) UB

Evening

Work
A.) -

Results
A.) -

Notes:
Its really great being able to go back to function fitness and not losing much of a step. The runs felt really fast (not sure they actually were or not) and the sandbag wasn't that much of a problem.