Warm up: Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: Anterior Compartment Smash

Health and Fitness
A. Four sets of:
A1. Bench Press x 8-10 reps @ 20X1, Rest 45 seconds
A2. Supine Ring Rows x 8-10 reps @ 2111, Rest 45 seconds
A3. Single-Leg Hip Bridge x 8-10 reps each leg @ 30X1, Rest 45 seconds

B. OPEN WOD 15.5
Row (Calories)
Thrusters (65/95#)
27-21-15-9 for time
Classic:
A. Five or Six sets of:
Bench Press, Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 50% of 1-RM x 3 reps
* Set 2 – 75% of 1-RM x 2 reps
* Set 3 – 85% of 1-RM x 1 rep
* Set 4 – 90-95% of 1-RM x 1 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

B. OPEN WOD 15.5
Row (Calories)
Thrusters (65/95#)
27-21-15-9 for time

C. Mobility: Barbell smash quads, calves and shoulders