Strength:
Alternating sets of:
Kettlebell swings 5 x 4 (at least 1 weight heavier than what you normally use in WODs)
Overhead ball slams 5 x 4
WOD:
2X
20 shoulder to overhead (135/95)
20 chest to bar pull ups
Alternating sets of:
Kettlebell swings 5 x 4 (at least 1 weight heavier than what you normally use in WODs)
Overhead ball slams 5 x 4
2X
20 shoulder to overhead (135/95)
20 chest to bar pull ups