From 2003

Warm up: Shoulder Mobility

Strength: Shoulder Press 12-9-6 (Go up in weight each round)

Wod: HQ 2.0

Row 500 meters.
Sumo Deadlift High-pull 15 reps.
30 air squats
Run the Hill
OHS15 reps.
30 push up
Row 500 meters.
Thruster 15
30 box jump
Run the hill

Buckle up!