Warm Up: 400m Run, 15-Ring or box dips, 15-Air Squats, 15-V Roll up

Have it your way day! Which means make up a missed wod, work on your weaknesses or active recovery by stretching and mobilizing. Chat with your coaches and your crew.

or your programmer recommends…

WOD: for time 5 rds of:

15 – Hang Power Snatch 75/55 lbs

15 – K2E (knees to elbows)

200m Run with a KB 45/35 lbs

If you want to go 95/65 lbs on the HPC have at it. ;) Its do what YOU want day.