Today is a day to see your overall benchmarks.  Don’t dog it.  Don’t say “This wasn’t a hard workout.”  Make it a hard workout!
BUY-IN:
1:00 Seal Jumps (x1)
:45 Jumping Jacks (x2)
:30 Good Mornings (x3)
:15 Squats (x4)
Scale 1 – 6
Pull-ups
Lunges on Each Leg
WOD:
Choose 1 out of 4 Metabolic Workouts (repeat 1-3 times for best result)
400m Sprint – 1 Mile Run – 500m Row – 1000m Row
Choose 5 out of 9 Remainder Workouts (repeat 1-3 time for best results)
Max Pull-ups – Max Muscle-ups – Max Box Jump – Tabata Squats – Tabata Push-ups
33 Burpee test – Max HSPU – Max Handstand Hold – Max Unbroken Double Unders
(Or Choose 1 out of 4 Max Lifts)
FSQ – BSQ – OHSQ – Bench Press
CASH-OUT:
3 Rounds:
20 Knee-to-Elbows
5 Burpees
10 Clapping Push-ups