Warm UP:
Shuttle Run x 3,
Then Up & Back: QM, Monster Walk (pick a variation), Broad Jumps, walking lunge

Mobility:
Athletes choice. 

Progress Assessment Week: Choose 1 or 2 movements to test
NJ Sprint
Short Lap
1 RM Back Squat
Max Push ups in 1 minute
Heavy Rock Carry. Weight/ Distance
500m Row
1RM DeadLift
Max Pull Ups in 1 minute
Long Lap
1 RM Overhead Press
2000m Row
1 RM Bench Press

WOD:
8 mim AMRAP
10 Thrusters 95/65
12/10 Cal Row 

Comment