STRENGTH:  Thruster (for Speed) 5.5.5.5 across @ 75% of your 5rm)
-Goal is fast out of the bottom, under 10sec for all 5 reps
 WOD:(Stuffin Muffins)

 
Tabata
20on, 10off x 8 sets of same exercise
Row (total cals)
1min rest
Push Press
1 min rest
A Bike
1min rest
SLDHP
L1-75/55
L2/M-65/45
L3-45/35, KB for SDLHP
20mins