Strength:
Push Press 4x10
Ring Dips 4x10
HERO WOD:
Three AMRAPs in 16 minutes AMRAP in
4 minutes
5 Hang Squat Snatches (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then,
AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then,
AMRAP in 4 minutes
15 Box Jump-Overs (24/20 in)
30 Wall Ball Shots (20/14 lb)