Warm-Up:
Musical Med Balls

Dynamic Flex:
– Side Lying Windmill
– Quadruped Hip Rotations
– Lateral Lunge (in place)
– Sumo Squat to Stand
– Squat Jump

Plus (+)
Power Snatch + Snatch: 8 x 1 + 1 Every 2 min
* Start at 60% and build to heavy rep(s) for day

Strength:
SQUAT DAY :)!!!!
Front Squat: 5 x 3 @ 80% – Every 2 Min

WOD:
For Time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Ball
1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Ring Dips

Saturday Challenge:
Rig Hang for Max Time

Recovery:
Couch Stretch
Wall Piriformis