Here is a video which does a nice job explaining the insulin response to sugar and how it affects the body.
Warm-up – 3 Rounds of 10 KB Swings, 10 Goblet Squat, 100 clicks
Strength – Groove and Lift Drill
@ 50% Squat Clean 4×4
WOD: WHAT A DISH
For Time complete:
30 reps G2OH w/plate
followed by
21-15-9 reps of Plate Thruster / Pull-up
followed by
30 reps G2OH w/plate
Use the same 45#, 35#, 25# Plate for all three rounds.
Icing – 15 Muscle Ups or Muscle Up Skill Work