Basics
Strength
On The minute for 10 minutes
5×5 One Arm KB Strict Press 35/15
5 KB Goblet Squats 45/25
WOD
3 Rounds For Time
200 meter run
10 wall balls
200 meter run
10 ball slams
200 meter run
10 sit ups
200 meter run
10 pull ups
Crossfit
Strength
On the 2nd minute for 10 minutes
3 Hang clean and press/jerk add weight each round
5 Chest to bar pull ups
WOD
For time
15-12-9-6-3
Medicine Ball cleans 20/14
Ball slams
KB SDHP 35/55
It never gets easier, you just get stronger.
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