Warm-up:
200m run then 3rds of:
Banded Squat Stretch (hold 30sec)
6 Spiderman
8 V-ups

Strength:
Back Squat (6sets)
6×70/75/80%, 4×85%, 3×90%, 6×75%

WOD:
Happy 24th Birthday Ashley
24 Power Clean (135/95)
24 Push-up
24 Box Jump (24/20) *step-down only
24 T2B
24 Ball Slam (25/15)