Fly out day..

Time to go to work.. But sneak in a cheeky workout before... I said cheeky, I didn't say easy, fun or enjoyable... (well maybe a little bit enjoyable)

Warm up:
LOTS of mobility work

10x10m sprint
30 second rest

SWOD:
REST!!!

DWOD:
Nasty girls!!
3 rounds for time
50 air squats
7 muscle ups
10 hang power cleans 135/95# (60/40kg)

Skills wod:
3 rounds for time
15 ring dips
15 chest to overhead 95/45# (45/20kg)
(preferably strict press)