WOD

Strength:
4 Sets:

10 unbroken strict Dips (Box, Matador oder Ringe)
15-20 Bentover Row
2min Rest

WOD:
For time

150 Plate GTOH, on the minute 3 Burpees to plate

25/15, 20/10, 10/5

StrengthWOD

Strength:
4 Sets:

10 Seated KB Press
15-20 Overhead Lunges

WOD:
For time:

50 Man Makers, every 10th rep do 4 Lanes Plates Carry