At home wod Mobility- PNF hamstrings Doorway shoulder stretch Warm up- 8 each, 3x Lunges Sit-ups Dips Wod- Max set of pushups, any scale you need to do but make certain it is a max set! Then 75 squats

At gym wod 6:30-9 am Hang Power clean- 3-3-3-3-3-3-3

At gym wod 8-9 am Complete as many reps as possible in 15 minutes of: Run 400/200/100 meters Max-rep strict pull-ups Each time you break a set of pull-ups, complete a run. From 0:00-5:00 run 400, from