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Warm-up:
Run 200 Meters
10/10 Alternating plank lunge
:20 Pec Stretch
x 3

Strength:
Squat clean thrusters on the minute (185/135#) x 3
Plus 1 legless rope climb
For 3 minutes
Squat clean thrusters on the minute (185/135#) x 4
Plus 1 legless rope climb
For 3 minutes
Squat clean thrusters on the minute (185/135#) x 5
Plus 1 legless rope climb
For 4 minutes

Strength:
Back squat: Work to heavy single
Drop to 80% for max reps in one set

Endurance:
Run 3 miles on a trail

Strength:
10-9-8-7-6-5-4-3-2-1
Strict pull up
1:1 work:rest

Endurance:
You make up some sled and sprint work, have fun

WOD: For Time
4 Clean and jerks (225/155#)
7 Parallette handstand pushups
x 7

Mobility:

Chest, Shoulders and Spine