Thursday Workout :

Warm Ups
Foam Roll (extensive)

Strength :
Front Squat 102*3*5
Power Snatch + OH Squat 62*3+1*3
Snatch High Pull 70*3*3

Gymnastics :
HS Pactice + Hands Moving *10*4
Banded Muscle Up Technique *1-2*10

Metcon #1 :
3 Rounds
10 TTB
10 Parallette Push Ups
NT Kept - all out sub 03:30

Roll Tube and Lacrosse Ball
Cool Down
Chocolate Milk + Protein
-15 minutes rest-

Metcon #2 :
Columbian "Killer Bees"
1000m Row (02:08-02:13 pace throughout)
10 #65 BB OH Lunge
750m Row
15 #65 BB Front Rack Lunge
500m Row
20 #65 BB Lunge
250m Row
25 #45 Plate OH Lunge
24:15:63 (25 Min Time Cap beat)