I don't know how to put this but I'm kind of a big deal. People know me. I'm very important. I have many leather-bound books and my apartment smells of rich mahogany.

Strength

Speed Deadlift

Every 30 seconds for 5:00 minutes preform 1 DL (60-70% of 1RM)

WOD

7 min AMRAP

7 Thrusters 115/75#

7 Box jumps 24/20"  (full foot on box... step down)

Cash Out

2 Rounds not for time

1:00 Couch stretch each side  (try squeezing your butt while in this position)

1:00 Groiner each side