Power

1)  10 x 2 Banded box squat @ 50% of box squat 1 RM + 25% band tension (blue/red)
2) 8 x 1 Sumo Deadlift @ 70%

WOD
Every 2:00 for 16:00
100 m run
8 alt DB snatch from the floor (45/30)
15 Double Unders

Post WOD
4 x 25 banded good mornings with butt against the wall

Tip of the Day
Eight rounds of all out intensity!  Go as hard as you can and catch your breath on your rest time, do not pace today.