Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 - 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they're warmed up prior to beginning the WOD.
WOD: 75 of each exercise for time: 20" Box Jumps, Cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups, knees to elbows. Kettle bell or dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set a time. Break them into parts.
Strength: rest
Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.
Coach's comments: Equipment needed- Olympic bar and weights. Wait at least 3+ hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out, and ice if necessary.
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