Strength:
 
1) 1 Split jerk every 20 seconds x 12 sets
2) Push press: 3 x 3
WOD 1:
For time
 
10-9-8-7-6-5-4-3-2-1
  • Strict chest to bar pull-ups
  • Strict ring dips
WOD 2:
For time
10-9-8-7-6-5-4-3-2-1
  • Ball over the shoulder (or sandbag)
  • 10 Meter handstand walk between each