Strength:
1a.) Pull Ups: 3 x 5-7
1b.) Hang Clean & Push Press: 3 x 5
1c.) L Hold (bent knee): 3 x 10 sec.
1d.) 100m Sprint on Rower

WOD:
7 min AMRAP
– 10 Box Jump Over/ Step Over
– 15 Air Squat
– 10 AbMat Sit Ups