Friday

Strength
Squat Cleans 2 2 2 1 1

W.O.D.
21-15-9
Wall Ball
K.B. Swing
then Squat Clean to Overhead 2000/1500 pounds
then 20 Bar Facing Burpees

"Rich Froning: Getting Recognized" - [video]

Donnie Shankle is a badass but this is the longest, best, weirdest hand care video ever.