Warm Up

3 sets

6 single leg RDLs right

5 single DB clean right

4 single arm DB rack reverse lunge right

3 single arm DB thruster right

repeat all for left side


WOD
"The Joker and The Thief"
Run 1 mile
then immediately into
3 rounds
10 push ups
15 air squats
20 sit ups


Strength
Front squats
3 reps @ 55%
2 reps @ 60%
2 reps @65%
2 reps @ 70%
proceed with singles to find a heavy after the workout