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Happy Veterans Day!

Warm-up:
10 Forward and backward Ape
10 Forward and backward Bear 
10 Forward and backward Crab
1 minute of Butt kicks and high kicks within 5 min warm-up run

Strength:
Back squat: Go to 70% of 1RM, then complete 4 Sets of 10 Reps

WOD: For Time
3 Rope climbs 15′
10 Man makers (55/40#) Dumbbells
x 5 rounds

WOD: For Time
250 Meter row
5 Bench press (moderately heavy for you)
x 8 rounds

Mobility:
Shoulders and Spine