Warm Up:

Shogun Mile

(4 laps on the track and back to the pad)

PVC shoulder warm ups

Strength:

Split Jerk w/ PVC or empy bar 10 minutes of practice

Metcon:

Partner WOD

6k Row 

400 Double-unders (600 singles)

200 Wall Ball Shots, 20/14 lb, 10/9ft ft target

100 GHD Sit-ups (ab-mat sit ups)

50 HSPU, strict 

50 Pull-ups, chest-to-bar