Strength

1) 5 x 7 @ 70% 1RM Overhead Press
2) 3 x ME Pull-ups

WOD

Lurong Living Challenge Benchmark WOD#1
21-18-15-12-9-6-3
Wall Balls
Deadlift
Box Jumps

*18 min time cap

Male: Level3: 20#/115#/24″, Level2: 20#/105#/20″, Level1: 12#/85#/16″
Female: Level3: 14#/75#/20″, Level2: 14#/65#/16″, Level1: 88#/55#/12″