Strength
Weighted Pull-up
3-3-3-3-3
-Between sets complete 10 bandy pull-aparts
WOD
21-15-9
Hang Squat Clean (115,80)
Shoulder to Overhead
L2-(95/65)
L1-(65/35)
At Home WOD
100 Alternating Lunges
80 Hollow Rocks
60 Air Squats
40 Push Ups
20 Sit Ups