Warm Up
3 Rounds
10 Walking Lunge Steps each leg
10 Ring Rows
10 Hollow Rocks
10 Superman
10 Dive Bombers
Workout of the Day
5 Rounds
9 Hang Power Snatch 95/65
9 Handstand Push Ups
9 Chest to Bar Pull Ups
Then
Run 800 meters
Then
5 Rounds
9 Hang Power Cleans 95/65
9 Push Ups
9 Pull Ups
Then
Run 800 meters