Warmup
50 Air Squats
3x 2 Muscle Ups + 4 Ring Dips
3x6-10 Glute Ham Raise
3x:25 Lsit
Strength
5x 5 Deficit strict HSPU (Everyone should be at a deficit, scale to banded if needed)
WOD - Satan's Whiskers
3 Rounds
10 Chest to Bar Pullups
10 Front Squats (165/105)
10 Burpees
*Scale squats to go unbroken.
*Compare to 1/20/2014
R.E.C. - Required Extra Credit
1 Lap of Broad Jumps