Warm-up:
200m Run then 3rds of:
10 Dislocates
6 Overhead Squat
10 Hollow Rock with PVC or Hollow Hold

Strength:
Overhead Squat
4-3-3-2

Workout of the Day
8min AMRAP
30 Double-unders
10 Power Snatch (75/55)
3 Ring or Bar Muscle-up

Midline:
40 Hand Plank Cross Knee to Elbow
20 Hanging Knees-to-chest @ 2011
40 Elbow Jacks
300 Hand Plank Cross Knee to Elbow
15 Hanging Knees-to-chest @ 2011
30 Elbow Jacks
20 Hand Plank Cross Knee to Elbow
10 Hanging Knees-to-chest @ 2011
200 Elbow Jacks