Warm up
4 min Rower
10 step up each leg
10 Box jump
10 Shoulder dislocates
10 OHS squats
Posterior chain floss 2 min each side. Use the stretch starting at 1:30

Strength Power snatch
15 min to work on PS 135lbs

WOD
3 RFT
10 PC @ 60% of your 1RM 115
20 Weighted overhead lunges 25 plate
10 Box jumps 24

2 min rest
30 Calories on rower
30 Slam balls 25lbs