warmup:
3x thru:
10 dislocates (o/u)
5 burpees
10 pvc hollow rocks
10 pvc hollow arches
3 inchworms
5 reverse tabletops
10 kip swings
Strength:
The pull up
Tabata Pull ups
WOD:
9-6-3
BMU
Snatches (115/80)
rest 5:00 on your own time
15-12-9
CTBs
Snatch (75/55)