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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: Clean 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%, New clients find 1RM.

WOD: 200-double unders 1-mile run, 2k row

Level-1: 600 single ropes or 12:00 mins of jump rope.

Stamina: 10rds of 5-ring dips, 10-tricep push-ups, 15-atomic sit-ups.

Endurance: 5k run

Recovery: PSOAS, Calve and hamstring stretches.

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