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STRENGHT

PRESS SERIES
6 rounds

3 push press (rebounce)
2 push jerk (2″ pause in catch)

90″ rest between

WOD

FOR TIME
10 rounds

8 DB snatch alternated
8 wall ball
4 balance sit up

HOME WOD

WARM UP

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

STRENGHT

STRICT HAND STAND PUSH UP
6×4

60″ rest between rounds

WOD

FOR TIME
10 rounds

9 push up
( if you have got a kb, 4+4 kb snatch)
15 jump squat
21 sit up