Wednesday Workout #1 :

6am Warm Ups
Roll
Dynamic Run Warm Up
Plank + Push-Ups
Pike Ups *12
Strict TTB *6

11am
Strength :
15 Min Time Cap
Squat Clean 255*1*3 (Not meeting bar well)

Gymnastics :
Pull Ups 8, 7, 7

-rest 5 Min -

Metabolic :
Brief Dynamic Run Warm Up
Sprint 1/4s @2% - > Treadmill
8.5 mph
9.5
10.0
10,5 (01:39 - scary last .5-> hamby)
9.5
10.0
10.5 (scary)
(5 min rest as per your suggestions)

Assistance :
Cable Pec Flies 6*15*2
DB Shrug #95*10

Thurough Stretch
Protein Shake + Almond Butter, Almond Milk, Banana