Warmup: 5 minutes of sandbag get ups WOD: 1 mile run (or 2000m row) 50 TTB 1 mile run (or 2000m row) Cooldown: Roll out and stretch

Warmup: ROM drills Burgener warmup Junkyard dog Strength: Snatch warmup: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD: 2 rounds 10 Power Cleans @ 80% of your 1RM 50 Walking lunge steps 100 Double Unders (Mod: 4x singles) roll out & stretch

***Reminder, no class in the gym*** Run max distance run in 45 minutes, post your distance in comments