Warm-up: 20-strict push-ups, 5-skin the cats, 10-Handstand push-ups, 15-strict pull-ups, 20-GHd sit-ups, :30 second total mature ring hold, 50-double unders.
Strength: Bench 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%
Weakness WOD's: 5k run
GWOD: Hip Mobility Drills
Endurance: 4.5 mile ruck march to the top of the Lake Hills Connector.
Recovery: Seated, middle, and front leg splits, video