Hope

Regular Day,
SWOD:
3x
5 BS with a 3 sec pause at bottom
5 Clean Pull
WOD:
FGB Style:
KB Goblet Lunge
Sit ups
Push ups
Kb Swing
Mountain Climbers
No Scale Qualifier: Pull ups/ weight req's for Hope
SWOD:
3x
5 BS w/ 3 sec pause
2 Clean first pull w 3 sec pause into 1 Clean Pull at 90%
WOD:
FGB Style
Burpees
Power snatch (75/55)
Box jump, 24/20
Thruster (75/55)
Chest to bar Pull-ups, may scale to pull up