Warmup: ROM, dynamic stretches, 30 high knees, 20 squats, 20 sit-ups, 10 Flag push-ups WOD: 3 Rounds for time 2 Cleans 10 Over bar burpees 2 Cleans 10 Wall Balls 2 Clean 10 Wall Ball sit-ups 500 m Row Cooldown: Mobility drills

Warmup: ROM Drills, dynamic stretches, 200m run, 25 sit-ups, 20 walking lunges WOD: 1 mile run 50 weighted setups (sandbag or plate) 50 walking lunges with sandbag overhead 1 mile run Cooldown: calf/achilles, quad and hamstring stretches, roll out