STRENGTH
BARBELL
HANG POWER CLEAN REBOUNCE
12 x 6
30″ rest
KETTLEBELL/DUMBBELL
BUMBBELL 10 ROUNDS
6+6 curl
KETTLEBELL 10 ROUNDS
25 russian swing unbroken
1′ rest between
NO EQUIPMENT
PISTOL SQUAT WITH PAUSE
6 x 15″+15″ pause
1′ rest between
WOD
BARBELL
10 – 20 – 30 – 40
wall ball (clean&jerk 5 – 10 – 15 – 20)
push up
speed rope x2
BODYWEIGHT
10 – 20 – 30 – 40
explosive jump squat
push up
speed rope x2
KETTLEBELL/DUMBBELL
10 – 20 – 30 – 40
shoulder to over head
db/kb snatch
speed rope x2