Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

20 KB snatches

80' bear crawl

200 m row

20 KB Thrusters

Workout warmup:

Strict press:

Warmup up to 75% then:

4x3 at 80%ish, use racks.

Workout:

T2B Karen:

5 T2B's every minute. Wod starts with T2B's

150 Wall Balls

Endurance:

On the 3 mins for 8 rounds. (24 min)

18 RKB Swings (20/12kg)
15/12 Cal. Row or Assault bike
Goblet Squats (20/12kg). 3-6-9-12-15-18-21-24-27-30
*Each round add 3 reps to the Goblet squats
 

Lift:

Dead lift:

5x5 starting at 75%, add weight if you can

Skill:

3 rounds of:

Pullups, alternate grip for each max set

Ring Dips, max set

15 GHD back Extentions