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

Strength: Dead-lift 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, new clients find new 1RM.

WOD: ”The Chief’s” AMRAP in 3:00 min of 3-power cleans, 6-push-ups, 9-squats. 1:00 min rest between rounds. Total reps is your score.

RX: 135 / 95, L-3: 75% 1RM Clean, L-2: 75 / 55.

Youth and Pro Athlete

Strength: Standing upright rows, 5 x 10.

Sealfit

Stamina: “Deck of cards” Heart = Burpee, Diamond = pull up, Spade = wall ball, club = sit up, Aces =15, king = 13 reps, queen = 12 reps, jack = 11 reps

Endurance: 10k run

Mobility and Recovery

Pre-WOD: Gym length jackknife pistol stretch.

Post WOD: Back stretches and foam rollouts.