Bring out your inner gymnast

30 WB 30/20/20/14
15 feet of hand walking
5 MU

Extra Credit:

Snatch work
On the 90 seconds for 10 rounds
1 power snatch + 1 hang full snatch
all at 70-75%

Strength Program:
Warm up with a  a 4 minute on the airdyne or row and hit three rounds of 5 push ups and10 sit-ups and 15 WB

Test your 3 rep max on all three lifts.
If you get to your previous 90% or better then increase your hypothetical 1 RM by 5%-10% going forward