Warmup
Row, Run or Ride 2 min
3x10 Pistols
3x10 Pushups
3x:40 sec Plank
Strength
5x10-12 Reverse Hyper
WOD
40 Snatch (95/65)
40 Ring Dips
40 Box Jumps (24/20)
40 HSPU (Flat)
40 GHD Situps
40 Pullups
40 Overhead Walking Lunges (95/65)
REC
Roll out
Warmup
Row, Run or Ride 2 min
3x10 Pistols
3x10 Pushups
3x:40 sec Plank
Strength
5x10-12 Reverse Hyper
WOD
40 Snatch (95/65)
40 Ring Dips
40 Box Jumps (24/20)
40 HSPU (Flat)
40 GHD Situps
40 Pullups
40 Overhead Walking Lunges (95/65)
REC
Roll out