STRENGTH
BARBELL
7 ROUNDS
5 power clean (tn’go) + 6 front squat
2′ rest
KETTLEBELL/DUMBBELL
every 30″ for 8 rounds
4+4 squat clean
flow: start time, in 30 seconds complete 4+4 squat clean and rest in remaining time
NO EQUIPMENT
TABATA alternate
– hollow hold position
– jump squat
WOD
BARBELL/KETTLEBELL/DUMBBELL
6 rounds
7 power clean
14 tuck sit up
21 air squat
BODYWEIGHT
6 rounds
2 wall climb
14 tuck sit up
21 air squat