STRENGTH/SKILL

A. 4 Sets:

A1. DB Complex: Build in load, rest 30 sec

5 SA DB/KB Strict Press R + 5x SA DB Push Press R then

5 SA DB Strict Press L + 5 SA DB Push Press L

A2. Seated Box Jump + Step Down x5

F: Broad Jump or Low Box Jump/Step Down x5

P/S: Seated BJ + Step Down x5

rest 60 sec

WOD

B. "Run 'N Climb"

15 min AMRAP

Climbing Ladder

Run 100m to start each round

1x 1DB Power snatch Each arm

1x 1DB OH Lunge Each leg

1x 1DB Overhead Sit Up

Then 2,3,4, etc.

F: 1x Russian KBS + 1x KB Lunge each leg + 1x Sit Up

P: as rx;

S: 2KB Power Snatch + 2kb OH Lunge + 2KB OH Sit Up