Strength:

1. Segmented Power Cleans: 1 rep every 60 sec x 15, build slowly
2. Jefferson Curls: 4 x 6-8
3. Ring Push Ups: 4 x 10-12

WOD: For time

1-2-3-4-5-6-7-8

Unbroken handstand push-ups

*40 Double-unders after each set

WOD 2: For time

12-10-8-6

Dumbbell squat snatch 70/45lb

Burpee to Plate