Warm Up: 

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting:

Back Squat (5x4 @30x1 @78% of 1rm)

x means explode out of the bottom

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

To learn more about DT click here