Strength:

1. Push press with pause, 3 x 5, 2 Second pause in dip and at the top
2. Dumbbell incline press: 3 x 6-8
3. Dumbbell bent over row: 3 x 6-8

WOD: EMOM for 10:00

Minute 1: 10 Burpee box jump overs (24″/20″)

Minute 2: Cal row (15/12)

WOD 2: EMOM for 10:00

Minute 1: 6 Power clean (155/115)

Minute 2: 10 Handstand push-ups