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.

Youth Athlete

Strength: 10 rounds of 10-kb swings, 10-box jumps, 50m sprint, rest :30 between sets.

Speed: 10-30m weighted tire sprints.

SealFit

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.