Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push-ups.

Strength: Work up to a 1 RM clean. Then, 12 rounds, every 60 seconds, perform the following @ 65% 1 RM clean:
1x power clean
1x clean

:

Work Capacity: Complete 3 rounds of the following for time:
20x wallball (20#/12#)
20x pull ups
20x back squat (135#/95#)
20x calories on the rower
20x GHD sit ups
Time:

Durability: 50x 4 count bicycle crunches. Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.