Saturday Workout :

Qigong
Elbow Warm Up
(better than normal left shoulder /rib)

Strength #1 :
Chins *12*3, *10
Unilateral DB BP #45 *12*2

-2 Hour break + Yogurt /Honey /Grapefruit

Metcon #1 ;
Buy in:
Alternating Tabata
Burpees
Jumping Pull Ups
No # due to timer malfunction

-4 Min Rest - then -

FT
35 BB Thrusters
15 Ring Push Ups
25 BB Thrusters
10 Ring Push Ups
15 BB Thrusters
5 Ring Push Ups
(#45 BB Thrusters & Rings 6" From ground)

Stretch
Cool Down