At gym wod 7-9 am 4 rounds 15 Power snatches 50 Jump rope singles (or 25 double unders)

At home wod Mobility- Couch Kb reset Painball as/where needed Warm up- 12-10-8 Squats Pushups Jumping jacks Wod- 30-40-20 Lunges Dips Sit-ups

At gym wod 8-9 am 5x 6 power cleans 8 squats 10 hollow rocks