Jackie

Warmup

Then:

50 sit ups 

2 min on a bike

Then:

10 lunges

10 KB Swings

10 Pass throughs (stretch the corners)

5 Pull Ups

5 Dips

1/1 Turkish Getup (slow with a medium weight)

Mobility

Roller on your whole back. Use a lax ball on the traps if you think you need it. If your glutes need work after yesterday, it them with a lax ball. 

Strength

Week 3 Shoulder Press

WOD

"Jackie"

1000 meter row
50 Thrusters @ 45 lbs
30 Pull-ups 

Endurance

Tomorrow will be intervals of some kind, so use today as recovery. You may do some endurance activity if everything feels great. This is not the day to suck it up and bang out a few miles. If you feel fine, you can run 20-30 minutes, or switch to a different activity, like biking or swimming. If you need the rest, take it.   ...And don't forget to hydrate!