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WARM UP 

STRENGTH Front Squat, if knee pain use box  5 x 5 hold for 5 seconds at bottom ….. oh ya  WOD “Piñata” 5 Rounds for time: 5 Strict Pull Ups 5 Handstand Push Ups/ 10 sec holds or wall walks and hold 8 Box Jumps (24/20) 8 Kettlebell Swings (53/35)   ACCESSORY 8-7-7-6-5 Supinated strict ring pull ups 3 rounds: 8 dumbbell curls 8 tricep extensions, standing  8 reverse flys, light weights, use 5 lbs plates