STRENGTH
BARBELL
BACK SQUAT
2×12 90″ rest
3×8 60″ rest
2×4 45″ rest
KETTLEBELL/DUMBBELL
SNATCH TO LUNGES
6×10 (5+5 no alt.)
2′ rest b/w
NO EQUIPMENT
PIKE PUSH UP
6×10
2′ rest
WOD
BODYWEIGHT
for time
30 – 20 – 10 – 20 -30
du/su (x2)
V sit up
air squat
KETTLEBELL/DUMBBELL/BURBELL
for time
30 – 20 – 10 – 20 – 30
du/su (x2)
V sit up
american swing (with plate if not kb or db)