Warm-Up
Couch stretch, 1 min. each side
Arm circles, trunk twists, ankle mobility
3 rounds:
10 hollow rocks
10 supermans
10 wall balls
Strength
Power Clean
6x3 build to heavy
WOD
5 RFT
200m run
20 kb swings 53/35
Post
100 partner leg tosses (center, left, right)