Basics Skillwork: Press, Push-Press, Jerk
Level 1/2 Strength: Shoulder Press 2×10 @ 45-55%, 5-5-5+
Level 1/2 Endurance: Run 1 mile (4 laps)

WOD
“300”
The workout made famous from the movie “300” about the Greeks holding the Persians off at the pass near Thermopylae.

Level 1/2
25 Pull-ups
50 Deadlift @ 135/95#
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Floor Wipers @ 135/95# (one-count)*
50 KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups
* Make sure you have full size rubber plates on any bar you use for floor wipers. No using a bar w/o weight. Safety!

Basics
25 Pull-ups
50 Supermans
50 Push-ups
50 Box Jumps @ 24/20″ box
50 Lying Leg Twists (one-count)
50 KB Clean and Press @ 35/20# (KB must touch floor between reps)
25 Pull-ups