Warm up:
3 Sets
10 Inch worms
10 Hip Hurdles aka Over fence
10 Lunge with twist
then 5:00 – Easy run

Endurance: Run
1 mile for time
Rest 2:30 minutes between sets
X 3 sets

Strength:
Power clean + 3 jerk: Complete 6 sets of 70-85% of 1RM
Clean pulls: Complete 6 sets of 3 reps

WOD: For Time
20 Dumbbell snatch (100/70#)
20 Box jump over (30″/24”) you can touch box
20 Strict handstand push-ups at 4″ deficit flat hand
x 3 rounds

Skill:
Handstand holds, just mess around with this

Strength:
Back extensions: 10 reps on last set hold at top for max seconds or 30 seconds, which ever comes first.
x 3 sets

Recovery:
Shoulders and Spine…Just play and follow along.