Workout of the Day:

Warm up: 3 rounds 

10 Cossack squats

10 sotts press

10 pull ups 


A.1RM snatch 

B. 1RM Back Squat

C. 3 attempts to find max muscle ups or muscle up drills

45 minutes including warm up 


5 Minute AMRAP Wall Balls

Cool down:

Roll out thoracic and quads