Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 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: Ten rounds of 20-calorie row and a 2-stair climbs.

Stair climb starts at garage door and finishes at wall at top of stairs.

SealFit: Ten rounds of 20-burpees, sandbag hill run.

Stamina: 10rds of 10-shoot throughs, 10-ghd sit-ups, 10-45lb bar jumping squats.

Endurance: Every min on min for 20-mins (10 each). 50-single jump rope, and 25-45lb bar hang power snatch.

Recovery: 50-ghd sit-ups and hip extensions.

Congratulations Wolverine Rookie White on a smashing 41-19 victory, onto the semi’s we go.