Strength

Odd -Bench press

Even – Hold plank 30 sec

Wod partner

60 medball sit ups

80 dbell deadlifts

60 db cleans

40 db box over

10 cal ass

10 farmer carry

10 wall jumps

40 dbell sh to oh

60 snatches

80 db lunges

100 du

*run 150 m after each or row 300m