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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-dead-lifts, 15-hang power cleans, 10-hang cleans, 5-cleans.

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

WOD: 30-muscle-ups for time.

L-2: 120 pull-ups and dips. L-1: 1-pull-up and ring dip every min on min for 30-minutes, NO BANDS.

Stamina: Log PT

Endurance: Enatia Beach ruck, swim for 20:00 minutes ruck back

Recovery: Banded shoulder and wall chest stretches.

Congratlations Steve and Jonathan on summitting Mt. Rainer.

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