BAS-WOD
Styrka
5 set:
5 strict presses (ahafa)
5 strict pull-ups (ahafa)
Metcon
5 rounds for time
12 push-ups
12 pull-ups/banded or jumping pull-ups
24 air squats
WOD
Styrka
5 set:
4-6 strict presses(@70-80%)
4-6 strict pull-ups (ahafa)
Metcon
14 min amrap
8 push presses (@60% of 1rm strict press)
12 pull-ups/banded or jumping pull-ups
24 double unders/36 single unders