WARM UP:

 800 Meter run.

  3 Rounds: 7 Ring Dips

                   8 Wall Balls

                   9 Toes 2 Bar

                  10 OH Squats with PVC

STRENGTH: 

• Power Snatch - 80% X 1 X 4
• Power Clean + Power Jerk - 80% X 1 X 4
• OH Squat - 80% X 1 X 1, 70% X 2 X 2

METCON: Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill

8 Kettlebell Swings 2 Pood

16 Push Up

Rest 1 Min. between rounds.

Round 1, :50

Round 2, :51

Round 3, :55

Round 4, :53

Round 5, :51

Note: I don't have a 2 pood, I have a homemade one thats 86lbs, Over RX'D.

Also I do 50 GHD Sit ups, 50 Back Ext. before or after every WOD