Warmup : Beastly BURGENER. 10 minutes of TERRIBLE Turkish get ups. (Much like zombies rising from the grave.)
Strength : (Horrible, heinous handstand holds for max time. Just like being impaled.)
WOD : 15-12-9-6-3 Ring Dip ( Just like being dismembered) Tall box jump (30/28/24 - Like trying to climb up out of the eternal pit of darkness)
Mobility WOD : Olympic lift ankle stretch.