Washington

Warm Up
Foam Roll
Flexibility & Static Stretches
Dynamic Flexibility

Activation
4 Rounds of:
10 KB Swings 
10 Push Ups

Workout - Washington 
Part 1 - 
6 Rounds of:
A1 - Bench Press 10,8,8,6,4,4
A2 - Pull-Ups 8-10
A3 - Dead Lift 10,8,8,6,4,4

Part 2 - 
15 minutes of work
B1 - Row 500 meters
B2 - 15 GHD Sit Ups
B3 - 15 Burpees

Workout Notes:
"Kill the Bear" Option
Part 3
Run 1 mile