Warm Up X 2
Run 1 lap, 12 lunge w/twist, 10 DB PP, 10 jump pull-ups, 2 samson stretch 

Mobility
Foam rolling Thoracic Spine (2 min each)
Hug & Parallel Pec

Workout

3 supersets, 1:00 rest:
Ab Wheel x 8
Pull-Up x 5


15:00 for rounds:
10 push-ups
10 sit-ups (no dbs)
10 one-arm hang power snatch ea. arm (30/20#)

Intermediate On-Ramp

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