Warm-up:
5/5 Scorpians
:20 Up dog hold
:20/20 Couch stretch
5 Inchworms
x 2

Endurance:
Go all out!
Run 1.5 miles for time
Rest 10 minutes
Run 1.5 miles same, go all out

WOD: For Time
10 Dumbbell Bench Press (heavy)
10 Strict pull-ups
x 5

WOD: For Time
25 Toes to bar
25 Back squats (135/95#)
x 4

Recovery:
Shoulders and Hamstrings