Buy In: 

Leg Swings, Cat/Camel, Bridges, 10 Reps.

Dumbbell/ Kettle Bell Complex: 3 Reps each of Sumo Deadlift>GobletSquat>SumoDeadliftHighPull>Overhead Triceps Extensions. 2 Sets (25/35)

Deadlift 1x3@60,70,80% (max reps last set)

then:  Update your PR Board on the Erg.  Start with Max Watts.  Work up to 500 Meters.

Buy In: Prepare for bench dominance: dynamic arm swings, PVC Shoulder Complex, YTWLI x8, and External Rotation w/ light dumbell x8 side

Bench Press (not a typo)

1x3@60,70,80 (max reps last set)

then complete 3 Rounds

Close Grip Bench (14") @ Bodyweight x 12

Barbell Row (14" grip underhand) @ Bodyweight x 12

KB Curl and Press 6 reps/side

Chins 6 reps (add weight or scale down as desired)

Buy In: party with the foam roller

WOD

In 20 Minutes Complete As Many Rounds As Possible:

10 Push Ups

20 Box Jumps

30 Strides of walking overhead lunges (45#plate men/25#plate women)  Trailing knee kisses the ground

Terminal Loop

Buy In: PVC Shoulder Complex, YTWLI x 8

Shoulder Press

1x3@60,70,80 (max reps last set)

then:

Run 400 yards (Terminal Loop)  Walk the final 200 yards (from the point where we normally turn around  ie the third pole on the Brinks fence back to the driveway entrance)

4 trips.  Hammer the runs and don't rush the recovery.  If you hate running or you suck at it-  you're welcome- this one's for you!

Buy In: Samson Stretch 5x/side, Static Quad Stretch (hold heel to butt- each side 3x for 15 seconds,           PVC OHSx10, PVC Snatch Balance x 5

Squat Clean 1x3@60,70,80%

then for time:

Complete 3 Rounds (85/135)

15 Front Squats

15 RDL's