WARM UP:
Foam Roll / Lacrosse Work
Run / Row 250 Meters
20 Air Squats
20 Push Ups
20 Sit Ups
2 Rds

SKILLK WORK:
Bench Press x 10
Front Squat x 7

WOD:

Every 3 Minute for 12 Min:
5 Front Squats @ 60% 1RM
Max Rep Dead Hang Chinups
Record weight & reps

Rest 5 Min

Coached Session
25 OHS w/PVC
1 Minute of L-Sits on Box (3-5 sec Holds)
5 Sets

http://www.youtube.com/watch?v=99MQ-Z0fV1s