Warmup:

Strength:
Shoulder Press:
5-5-5

WOD:
"Cindy"
AMRAP 20 Minutes
5 Pullups
10 Pushups
15 Air Squats

For those who want to push a little harder
"Cindy Modified"
AMRAP: 20 Minutes
5 Chest to Bar Pullups
10 Pushups
15 Goblet Squats

Must-Know-of-the-Day

The Hook Grip

What's the benefit of a "hook grip"? The basic mechanical advantage is that it allows one to increase the gripping strength on the bar, which in turn, this allows for stronger cleans & snatches. In some gyms, it's a requirement to use the grip; otherwise you face a burpee penalty.

When first transitioning to this grip, expect a little bit of pain and possibly some bruising of the thumb. This is to be expected, but (as with calluses & pullups) your body will adjust and the pain will pass. In the long run, it will change your lifts for the better!