Mostly Bodyweight!
3 RFT of
100 DU
20 KBS 2/1.5/1.5/1
rest 5 minutes
4 rounds of
3 MU (strict/kipping)
6 HSPU (strict/kipping)
Weightlifting program Day 1:
A: Snatch 1 power +1 hang full + 1 OHS
B: 1 Power + 2 Push Press
C: Back Squat : 5X5 at 70%
D: GHDs and strict pull ups - 20 and 10 for 3 sets