Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Workout warmup:

4 rounds

5-10 strict Pull ups (reverse grip)

10 strict dips or 5 strict HSPU

15 GHD Sit-ups

Workout and Endurance:

4 rounds for time

400 m run

20 Wall Balls 20/14

20 Russian Twists w/wall ball

20 DB alternating snatches 50/35

Sled push 90lbs, up and back on turf

Lift and Skill: 

Make up a lift and skill you missed this week