Duncan

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 slam ball squats

10 slam balls

10 sit ups, pullover style w/slam ball

Workout warmup:

Bench Press

Warm up to 70% then do 5x3 on the two min. Working up to a heavy triple. 

Workout:

5 rounds for time of:
6 Handstand Push-ups
9 Pull ups, or 3 Ring or Bar MU's
12 Alternating DB snatches 50/35#
15 Air Squats
 

Lift:

Strict press:

5x3 starting at 70% and working up to a heavy triple.

Skill:

Take 15 minutes to work on two goats.