Warm-up – 3 Rounds of 100 clicks, 15 squats, 10 Push-ups, 5 Burpee. Dynamic Stretch
Strength – Squat Snatch / OH Squat
50% 6+6×4
WOD: STRANGE BREW
For total reps: 1 Min of work followed by 30 seconds of rest.
GHD Situps / Muscle Ups(Jumping MU 3/1) / Strick Pull-ups
Battling Ropes / SDLHD / Ring Rows / PVC Hollow Rocks
Rope Climb / Row for Calorie / Toes to Rings / Ring Dips(Bench Dips)
Icing – Get in some mobility.