Outdoor WOD

Every 90 seconds for 10 rounds
(5 rounds of each)
alternate between:
1) 10 strict press
2) 10-12 bent over rows
*Change the weight on barbell during rest period to go heavier on the rows

B) 12 minute AMRAP:
10 hang squat cleans (95/65lb)
15 kb swings (53/35lb)
20 lateral hops over bar
*Hang squat clean should be a light weight, so scale weight accordingly.

Home WOD

A) 12 minute AMRAP:
12 alt db hang squat cleans
16 kb/db swings
30 lateral hops over db
*Backpack modification: 12 backpack hang squat cleans-16 backpack swings or 16 backpack good mornings-20 lateral hops over backpack

B) 4 sets:
10 db arnold press/arm + 10 split stance bent over rows/arm.
Rest 60-90 seconds after each round.
*Backpack modification: 15 seated backpack presses-15 backpack bent over rows