For time:

30  x  Squat Clean and Jerk

30  x  ghd sit-ups

30  x  ghd ext.

30  x  pull-ups


Woot!  Have tons of fun.  

Gymnastics drill:

Ring balance work, hollow rocks.


*I was able to finally complete 5 x 95# over head squats today.  Happy as can be since 7 years of not being able to do it.  Yes, you read it correctly seven years.