WOD #1 – 18 min
Reps: 10,8,6,4,2,4,6,8,10
Deadlift (Increase weights as needed)
Wall Ball x 10 (20/14) (10’/9’)
WOD #2 – 12 min
200m run
Toes 2 Bar x 12
200m run
Thruster x 12 (95/65)
200m run
Pull-up x 12
Alternating Jumping Lunge x max reps
Gymnastics:
Ring Dip x 7 (1 rd)
Handstand Hold x 1 (30 sec)
Accessory:
Floor Seated DB Press x 12 (1 rd)
Bar Bell Curl x 15 (4 rd)
Push-up x 50 (1 rd)