STRENGTH
BARBELL/KB/DB
10 ROUNDS
1 squat snatch
+
2 over head squat
90″ rest
NO EQUIPMENT
PIKE HAND STAND PUSH UP
5×8 with 2″ pause in catch
2′ rest
WOD
BARBELL/KB/DB
5 rounds
7 shoulder to over head (7+7 if kb/db)
15 tuck sit up
9 burpee
100 jump rope
BODYWEIGHT
5 rounds
2 wall climb
15 tuck sit up
9 burpee
100 jump rope