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, 5-cleans.

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

WOD: AMRAP in 20:00 of 10-ring dips, 20-push press, hill run. 75% of 1RM shoulder press.

Games: AMRAP in 10:00 3-muscle-ups, 5-135 /95 push press, 7-over bar burpees.

Games Prep: AMRAP in 20:00 of 18-24″ Box jumps, 15-Toes to bar, 12-Pull-ups

Recovery: Banded shoulder stretches.