Stength:

Front Squat:  3-3-3-3-3 @ 80-85% of 1RM

 

WOD:

4 Rounds for Time

16 – Ring Push Ups

16-Jumping Lunges

10-One Armed KB Snatches (55/35#) – 5/per arm

 

 

Accessory Work:

100-Banded Pull Aparts

100-Banded Tricep Push Downs

 

http://www.youtube.com/watch?v=EHuJsw5OXFI

Outside of the Coconut Thief I think all of these happen everyday!!

image