Warm Up
Sand Bag Carry- 800M with a pal

Strength-
Back Squat
5,5,5,5,5+
Last set as many reps as possible. build up to 75-80 percent of your max by that last set.

Wod- sprint practice!!!!
These are 3 wods, back to back to back with 2 minutes rest in between. All out efforts for all the 3
Pick a weight that you can touch and go for at least

4 Minutes
7 Power Cleans 135/95
7 hand release Push ups (pick a push up you can do 7 fast—- regular, knee, a bar in the rack
7 air squats

Rest 2 minutes and repeat 2 more times