Workout of the Day
A.
Three sets, not for time, of:
Handstand Push-Ups x 10 reps
Ring Row x 10 reps
(as horizontal as possible)

B.
Four sets of:
Sots Press x 3-4 reps
Rest as needed

C.
Five sets of:
Bench Press x 2-4 reps @ 20X1
(all sets should be performed at or above 85% of your 1-RM)
Rest 3 minutes

D.
Every minute, on the minute, for 8 minutes:
10 Kettlebell Swings (24/16 kg)
10/8 Pull-Ups

If you fail to complete your set in the 60 seconds,

Workout of the Day
A.
Two sets for quality, not time, of:
Double-Unders x 40 reps
Box Jumps x 10 reps
(work on speed and efficiency)
Freestanding Handstand x 30-45 seconds
(accumulate time if sets are unbroken)

B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 5-6 reps @ 80%
Rest 2 minutes between sets

C.
Five sets of:
3-Position Snatch
(one from the floor,