Start off today with DE overhead squat. Perform 3 reps on the minute for 10 minutes. Choose a weight that is about 50% of your 1 rep max. Make all of your reps count!
Rest 5-10 minutes, then perform the following:
For 20 minutes perform the following:
Odd minutes: 3 power snatches and 1 atlas stone to shoulder
Even minutes: 3 bar dips and 5 ring push ups
Post results to comments! Good luck!