Warm Up: Dynamic Stretching, Pistol mod stretch, KB Around the world, 10 KB Swings or snatches, roll out lats,  IT Band and do ankle mob 

Strength:   Alternating every 30 sec preform 2 Muscle Snatches then 2 Power snatches for 5 mins @ 75%

WOD:   "Mary"
              20 minute AMRAP 
              5 Handstand Push-ups
             10 Pistols Alternating Legs
             15 Pull-ups

Cool Down:   Roll out IT Band again, roll out quad.  Do mobility with ball on the VMO (tear drop quad muscle)