Warm Up: 8 Mins
2 Rounds:
10 Push Ups
3 Inchworms
10 Anchor T2B
3 KB Jefferson Curls
10 Russian KBS

Strength: 12 Mins
On a 12:00 clock
Every 4:00 (3 Supersets)
8-12 Matador Dips
10/Side Tall Kneeling Filly Press – Video
*Mobility Between Sets: Band Shoulder Stretches, Glute Rolling, etc

Metcon: 20 Min Cap
“ZombieLand”
Partner Up – One person is Not Infected the other is a Zombie
800 M Run
60 Alt. Lunges
20 KBS 53/35
20 Pull Ups
20 T2B
20 KBS 53/35
60 Sit Ups
200 M Single Arm KB Farmer Carry (switch arms at 100m) 53/35

If you are Not Infected you will start the workout at 0:00.  If you are a Zombie you will start the WOD :30 / 1:00 or 1:30 after the None Infected and try to catch them!

If you are a Zombie you must catch your None Infected partner.  If you fail to catch your partner you must do 25 burpees after the workout.
If you are Not Infected and you get caught by your Zombie partner then you must do the 25 burpees.