A. Weightlifting:
Long Sitting Strict Press – 3×5 @ 50% 1RM Standing Press
 
B. MWOD:
Weighted hold at bottom of squat
*Be active at the bottom!
3 x 30 sec
 
C. WOD:
21-15-9
Situps
Thrusters (95/65)
RX+ = GHD sit ups
 
D. Post-WOD Recovery:
Quad Smash