FYI- If you use protein powder and or pre and post workout supplements you might want to checkout strength.com. They have partnered with us to sell their and all kinds of products. Stand Firm earns 10% of each sale and you get 10% off already low prices. If you click on the strength.com icon in the right sidebar you will be taken right to the Stand Firm CrossFit store.
Warm-up (15 min.): 1/2 Tabata KB Swing, Hollow Rocks, GPU. Dynamic Stretch
Strength (15 Min.): Front Squat/Back Squat
3+3×1@60% 3+3×1@65% 3+3×3 @70%
WOD: FUNKY TOWN
4 rounds For Time:
3 Ring Muscle Up
10 DB Snatch R+L=1 35/25
15 Wallball 20/14
Icing: Pullup Skill Work and Mobility