Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-dead-lifts, 15-sumo high pull dead-lifts, 10-hang power snatches.

Strength: Dead-lifts 1) 5 x 65% 2) 5 x 75%, 3) max reps x 85%

WOD: 25-Handstand push-ups, 50-Toes-to-bar, 75-Push press, 100-Back squats.

RX: 75/55, L-2: 35lbs.

Youth Athlete

Strength:Front and Back Squats

SealFit

Stamina: Three rounds of WOD with a mile run after each round.

Endurance: 1-mile team down man carry

Pre wod skills: L-sit to handstand on the balance beam.

Post WOD recovery: Total body stretch