Pre WOD

Every 3 minutes on the minute for 12 minutes

10 back squats

Workout of the Day

5 rounds for time

3 strict pullups
6 hand release pushups
9 kettlebell swings (32kg/24kg)
12 squats
15 abmat situps

OR, advanced version of…

3 muscle ups
6 handstand pushups
9 KB snatches (32kg/24kg)
12 pistols
15 GHD situps