Warm Up: 500m row., 10 Teeter Totter, 15 HR Pushups, 20 Situps, 25 Squats, Stretch
Strength: Bear Complex 5 sets of 7 reps. Start light and work up.
WOD: Sketchy
12 Min AMRAP
10 Burpee Over the Box Jump 24/20
5 Hang Clean 135/95
Icing: Hamstring and Shoulder Mobility, use a band and a roller.