Warm-up
20/15 Calorie assault bike
30 air squats
30 bandy pull aparts
Then roll quads and lats
Quad Stretch Against the Wall
Gymnastics
4 Rounds
5 Strict Pull-ups
5 Butterfly Pull-ups
5 Butterfly Chest to Bar
Rest 2 MInutes
Games- 7-6-5
Oly
Work up to a 1 RM
Squat Clean
WOD
30 Overhead Squats
30 Thrusters
30 Back Squats (135,95)