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STRENGHT

PUSH PRESS
from ground

5 x 4

90″ rest between

UP TO 60%

WOD

AMRAP 11′

6 hang power snatch
12 air squat

every round +4 reps of air squat

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
5″ hand stand position

STRENGHT

HAND STAND PUSH UP
10×3

45″ rest between rounds

WOD

AMRAP 11′

10 back extension
10 hollow rock
10 air squat

every round +4 reps of air squat