-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