Performance
WOD
3 Rounds
12 OH Squats @45/30
12 BFB
Then…
6 Rounds
9 HSPU
6 BMU
12 Power Snatch @45/30
Then…
3 Rounds
12 OH Squats @45/30
12 BFB
30 Minute Time Cap
Fitness
WOD
3 Rounds
12 OH Squats @35/25
12 BFB
Then…
6 Rounds
9 HR Push Ups
6 Pull Ups/12 Ring Rows
12 Power Snatch @35/25
Then…
3 Rounds
12 OH Squats @35/25
12 BFB
30 Minute Time Cap
Home
WOD
3 Rounds
12 Goblet Squats
12 Burpee Over Object
Then…
6 Rounds
9 HR Push Ups
12 Suitcase Deadlift
12 Odd Object Swings
Then…
3 Rounds
12 Goblet Squats
12 Burpee Over Object
Note: Use an odd object for all the weighted movements.