BAS-WOD

Styrka

6 set:
4-6 strict presses (ahafa)
2-4 negative pull-ups
6-10 ring rows

Metcon

15 min amrap

6 push-ups
12 kb swings
24 box step-ups

WOD

Styrka

6 set:
close grip bench presses – 4-4-3-3-2-2
2-4 strict pronated pull-ups

Metcon

14 min amrap

8 push presses
12 pull-ups/banded/jumping pull-ups
24 double unders/36 single unders