Buy in: Band shoulder work-do some. Mobility-get some.

Bench Press: because you're meat and potatoes like that. Collect 15 reps@85% of 1RM

then

In 5 minutes complete as many reps as possible of Clean and Jerk (power cleans are fine)

Women- 67% Body weight

Men- Body weight

Buy in: Organize. Mobilize.

Phase 1: Beep Test 

Roughly 10 minutes after the last athlete is done 

Phase 2: 21-15-9 reps for time of- Deadlifts (135/225), Pull-ups

Buy in: Mobilize. Organize. Prepare for the workout by completing 5 reps of each movement.

"Fight Gone Bad"

Complete 1 minute at each station (5 minutes of continuous work) then rest one minute. 3 rounds.

Wall Balls

Box Jumps

Row for Calories

Sumo Deadlift High Pull 53/75

Push Press 53/75

Buy in: 5 reps Unloaded barbell snatch progression. Mobilize.

Snatch (power or squat) Work up to a heavy single. If you're feeling good, go for a PR. If it's been a while, just reaquaint yourself with your limited mobility the heavier weights. For the heavyweights, this will take some time. If you're finished relatively quickly, your finisher is:

In 10 minutes complete as many rounds as possible of:

Run 200 meters

5 Power Snatches@60-70% 1RM 

10am and 11am WOD's. Bring your running shoes.