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: 5k run or 5k row.
L-2: 2-mile run or 3k row.
Strength: 10 rounds of 10-kb swings, 10-box jumps, 50m sprint, rest :30 between sets.
Speed: 10-30m weighted tire sprints.
Stamina: 10-rounds of 15-55lb kb swings, 15-24″ box jumps, sandbag hill run.
Endurance: 100-24″ burpee box jumps.
Pre wod skills: CFBV Ring Routine
Post WOD recovery: PSOAS, Hamstring, Calve Stretch.