Monday 11/2

Strength
3 x 3 Back Squat

WOD (Changing metcon to wod (workout of the day) now since I don't plan on everyday being a timed metabolic workout)
4 x 8 Explosive Side-2-Side Jumps (4 sets of 4 each leg)
-Try and see how far you can go laterally.  Really load up between reps and explode of the plant leg)

Superset the next two exercises...
4 x 10 Step up to 1 legged RDL (4 sets of 5 each leg)
4 x 10 Pistols (4 sets of 5 each leg)
- Use the bench if you need support at the bottom of the squat, but only as support.

3 Rounds of as many clapping pushups as you can do.  After each round, hold a front plank for 1 min, then go on to the next round of pushups.