WOD

Strength:

14′ EMOM:
even 5 BSQ
odd 3 paused Ring Dips

WOD:

10-9-…-1 BSQ
1-2-…10 High Box Jumps

60/40kg 76/61cm, 40/30kg 61/51cm, 30/20kg 51/41cm
(12′ TC)

StrengthWOD

Strength:

10′ EMOM: 3 FSQ 80%

Find 5RM Z-Press, then:
3 Sets ME Z-Press 70% 5RM, 1′ Rest

WOD:

3 Sets unbroken

10 double KB Basic Swings
10 double KB FSQ
10 double KB PP