Strength:
Weighted Dips
3-3-3-3-3
WOD:
12- KB Snatchs each arm
10- Pistols each leg
9- Muscle ups
600m run with medball
10- KB Snatchs each arm
8- Pistols each leg
7- Muscle ups
400m run with medball
7- KB Snatchs each arm
6- Pistols each leg
5- Muscle ups
200m run with medball
