Strength
Pike Push Up
8sets
5-8reps
Rest as short as possible
WOD
EMOM20
Min1
16-20 Alt Reverse Lunge with backpack on shoulder
Min2
8-15 Push Up
Min3
15-20 backpack Bear hug Squat
Min4
15-20 backpack Power Clean
Strength
Pike Push Up
8sets
5-8reps
Rest as short as possible
WOD
EMOM20
Min1
16-20 Alt Reverse Lunge with backpack on shoulder
Min2
8-15 Push Up
Min3
15-20 backpack Bear hug Squat
Min4
15-20 backpack Power Clean