-Warm Up-


Foot drills 

Then 2xs through

50 jumping jacks

10 Samson lunges

20 groiners

10 push ups


-Strength-


3 sets


Front rack step ups


12-12-12 (6 per leg)


DB death March


20-20-20


*rest about 2-3 minutes


-WOD-


15-12-9-6-3


Power clean 95/65

Hand release push-ups