Warmup: Bear Crawls, TGUs, Clamshells

Strength: Press
Men work to 60, 68, 77% x 5
Women work to 65% x 3 x 3, 70% x 3 x 2
First month 20/20

Assistance: Pullup Project
1. Hang w/Fat Grips
2. Front Squats (135/95/65)
3. Negatives

Conditioning: at 0, 3, 6, and 9 min on a running clock do
200m run
12 burpees