STRENGHT
3 ROUNDS
10 hollow rocks
8 v-sit up str. legs
6 v-sit up bent legs
20″-30″ hollow hold
6+6 grasshopper
no rest between rounds
WOD
FOR TIME
1 squat snatch
2 over head squat
3 burpees over the bar
4 squat clean
5 shoulder to over head
6 pull up (2 bar muscle up)
7 box jump over
8 american swing
flow: 1 squat snatch, 1 squat snatch + 2 ohs, 1 squat snatch + 2 ohs + 3 burpees otb,…..