Individual Warm-up: 10-back lever progressions.Warm-Up: BWU Part #2: 20-push-ups, 15-jumping squats, 10-tripod push-ups. Part #3: 20-dead-lifts, 15-Sumo dead-lift high pulls.Strength: Dead Lifts 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90%WOD: Five rounds of 10-HSPU, 20-Burpees, 30-sit ups, 40-Lunges.Recovery: Banded hip distractions.