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Warm-Up: Ja’s, high knee, walk butt kick run, 2-shuffles,  2-karaoke’s, 4-50% POSE sprints. Part #2: 20-squats, 15-knee to chest jumps, 10-jumping squats. Part #3: 20-dead-lifts, 15-sumo dead-lift high pulls, 10-hang power snatch.

Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95%

WOD: 50-40-30-20-10 of Wall Balls, Box Jumps and a  400m run between sets.

RX: 20/15, 24″, L-2: 16/12, 24″, L-1: 10, 18″

Endurance: 3-500 m rows, 2:00 rest.

Recovery: banded hamstring, prone calve, groin stretches