Warm-up: JA’s, high knee walk, butt kick run, side shuffles, karaokes, 4-50% POSE sprints. Part #2:

Strength: If you missed a day during the week do that days strength. 1) 5 x 65% 2) 5 x 75% 3) max reps x 85%

WOD: 2k row, 50 double unders, 40 wall ball, 30 power cleans, 20 Toe 2 Bar, 10 over the box burpee

RX: 135/95

Mobility and Recovery

Pre-WOD: muscle up progression

Post WOD: Banded Shoulder, hamstring, back