Strength WOD
Every 3 minutes for 3 sets
5 Strict Press @70-75%
5 Strict Pull ups (C2B if able)
5 Wallballs, 30/20

*No rack unless needed

Speed WOD
3 rounds for time:
10 Push Press, you choose
10 Kipping Pull ups
10 Wallballs, 20/14

*No rack unless needed.

Daily Midline + Conditioning
6 sets for intensity:
10 GHD Sit ups/ Sit ups
1/2 Gasser

Rest 1 minute between sets.