STRENGTH
BARBELL
HANG SQUAT CLEAN & JERK
6×4
2′ rest
KETTLEBELL/DUMBBELL
HANG SQUAT CLEAN & JERK
6 x 4+4
2′ rest
NO EQUIPMENT
HAND STAND PUSH UP
kipping 6 x 6
strict 6×3
2′ rest
WOD
3 ROUNDS
100 sit up
75 du / 150 su
30 push up
HANG SQUAT CLEAN & JERK
6×4
2′ rest
HANG SQUAT CLEAN & JERK
6 x 4+4
2′ rest
HAND STAND PUSH UP
kipping 6 x 6
strict 6×3
2′ rest
100 sit up
75 du / 150 su
30 push up