Today will be Free Gym Time at the GPP.  No trainers will be present so no workout is posted. However, the gym is open from 6:30 a.m. to 9:30 a.m. for you to work on whatever exercises and/or skills you feel may benefit you the most.  May I suggest you complete the following:

100 pushups (strict)
100 situps
50 pullups 
50 DB front squats 20/30 ea.
25 power cleans 65/135
25 OH push press 65/95
25 HSPUs
10 min double under practice
3 attempts @ 500m row PR

Please do not attempt exercises you do not feel confident you can complete safely.  Scale weight as appropriate. 

My exact words - "KB clean and presses are cool because they feel so fluid when you do them right, but when you don't...they punish you."  Julie demos the latter.