Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% sprints. Part #2: 20-dead-lifts, 15-hang power cleans, 10-hang cleans.

Strength: Bench  1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%.

WOD: “Santiago” Seven rounds of 18-Dumbell Squat cleans 35/25, 18-pull-ups, 10-pwr cleans 135/95, and 10-Handstand push-ups.

Endurance: 5k run.

Recovery: PSOAS, Banded Hamstring, and wall chest stretches.