Warm-up
20 Overhead squats (PVC)
5 Dive bombers
20 Overhead squats
5 Dive bombers

WOD: Catharsis
15 Kettlebell swings (18 KB)
25 Push-ups
35 Squats

Rounds in 20 min: 5

Tabata walking lunges (body weight only)
20 seconds on, 10 seconds rest
8 rounds

Climbing
Easy toproping

WOD 2
Pull-ups: 6 x 5
Rotator cuff work
Wood choppers: 1 each high and low
Chin-ups: 6 x 5 (dead hang)