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Warm Ups
Jump Rope 4 Min (stopping for foot /Shank tightness intermittently)
Pull Ups *3*3
Handstands*30sec*3
BW Squats +Lunges *3+1*12
Mash Psoas
Roll

Strength :
Back Squat #245*5*3 (+10 from last week)
Power Snatch + Hang Power Snatch 60*1+1+3 (tweek upper rib)

Metabolic :
AD - Aerodyne Bike
5 Rounds (no measure - watts/miles)
40 Sec All out
20 Sec Rest

Stretch
Chocolate Milk
Pumpkin Chili