STRENGTH: Rotate through the EMOM, 4 cycles of, 1) Single arm DB strict press x 5-7, per arm 2) Strict pull ups x 5-7 3) Max effort plank hold, cap at 1 min
WOD: 7 rounds for max reps, following a 90 second on/30 second off (rest) clock, 100 m Sprint then, Max Reps of: 5 x Kettle Bell Swings 5 x Handstand Push ups Each round is 2 min in length. 90 seconds work/30 seconds rest. Each round complete the 100 m sprint then AMRAP of the KB and HSPU’s. Pick up where left off previous round.