Strength
A1. 4x8 Dumbbell/Kettlebell bench rows - 20 second hold at top of last rep
-rest 30 seconds-
A2. 4x45 second handstand hold
-rest 30 seconds-

WOD
4 minute AMRAP
12 Kettlebell snatches 55/35#
16 Jumping lunges
-Rest 1 minute-
2 minute max double-unders
-rest 1 minute-
4 minute AMRAP
12 KB snatches 55/35#
16 Jumping squats



Base Camp

Skill Review: Deadlift and kipping pull up/hollow body

WOD
250m Row
15-12-9
Squat/Push-up/Ring row
250m Row

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