Copy and paste this link into your browser and find out your body fat and block requirements.
The body fat tool is not super accurate but it will give you an idea of where your at.
http://www.zonediet.com/resources/body-fat-calculator/#tab_body_fat_calculator2
Warm-up: Row 1000m, YTW, BBWU
Strength: Squat Clean / Power Clean
75% 3+3×1 80% 3×3+1 85% 4+4×2
WOD: WALK THE PLANK MATE
100 KB Pass Through Lunge 35/25
100 K2E
100 Slamball 40/30
100 Calorie Row
One partner holds a plank while other partner performs as many reps as possible.
Any reps completed while partner is not in plank position do not count.
Compare to 2.4.13
Icing: Stretch and Foam Roll