STRENGTH
BARBELL
PUSH PRESS + FRONT SQUAT
5 x 3 + 8 60% – 70%
rest 2′ b/w
KETTLEBELL/DUMBBELL
PUSH PRESS + FRONT SQUAT
5 x 3+3 + 8
2′ rest b/w
NO EQUIPMENT
CROSSACK SQUAT
5 x 12
2′ rest
WOD
BARBELL
4 to 6 rounds
6 power snatch
8 over head lunges
10 burpee over the bar
BODYWEIGHT
4 to 6 rounds
16 air squat
12 jumping lunges (alternated)
18 sit up
2 wall climb (chest does not touch ground)
KETTLEBELL/DUMBBELL
5 rounds
12 db snatch (alt.)
12 over head lunges (6+6)
12 clean&jerk (6+6)
8 devil press (4+4)