Warm Up:

800m run

20 Burpees

400m run

10 Burpees

PVC shoulders

Strength:

Back Squat 3 sets of 3 ( heavy loads)

Monster Mash:

5 rounds for time of:

15 Wall balls 20/14 lb to a 10/9 ft target

15 Power Cleans 95/65 lbs

then 5 min rest

3 rounds for time of:

50 Double Unders

17 Thrusters 95/65 lbs