Warm Up, 2x:
10 Air Squats
10 Push Ups
10 Boot Strappers
10 PVC Pass Throughs
10 PVC Halos
250m Row

Athlete's Choice

Progress Assessment Week:
NJ Ave Sprint
Short Lap
1 RM Back Squat
Max Push Ups in 1 min
Heavy Rock Carry (Weight and Distance)
500m Row
1 RM Deadlift
Max Pull Ups in 1 min
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

7:00, AMRAP
3 Hang Power Cleans (125/85#)
6 Ring Rows (Rx Feel Elevated to Hip Height)
9 Box Jumps