SealFit: 1730, WU, Strength, WOD, Stamina, Endurance.

CrossFit: WU, Strength, WOD, Stamina Recomanded.

Warm-up: JA's, 500 row, Inch-worm stretch. Stick drills for all lifts.

WOD: "Diablo Verde" AMRAP in 10:00: Rest 1:00 between.

1) 20 push-ups, 250 m row, 10-squat cleans

2) 5-handstand push-ups, 50-double unders (150-singles), 10-Push Press

3) 10-burpees, hill sprint, 10-Overhead Squats

3) M135/W95, 2) 105/80, 1) 55/35

Strength: Squat Cleans 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%.

Stamina: 100 Wall-balls, ball touches ground you owe 10-burpees.

Endurance: 3-mile run.