Strength:

1. Barbell step-up: 3 x 10-12 each leg

WOD: 12:00 AMRAP

10 Parallette handstand push-up

10 GHD sit-ups

10 Thrusters (95/65)

 

Rest 5:00

 

WOD 2: 12:00 AMRAP

10 Burpee box jumps (24″/20″)

10 Snatch (115/95)

10 Bar muscle-ups