Strength
Every 90secs x 8
Odd minutes: 4 Close Grip Bench Press
Even minutes: 1-3 Rope Climb progression
WOD
4 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
9 Box Jump Overs (24/20)
6 Handstand Push Ups
Every 90secs x 8
Odd minutes: 4 Close Grip Bench Press
Even minutes: 1-3 Rope Climb progression
WOD
4 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
9 Box Jump Overs (24/20)
6 Handstand Push Ups