WOD
Conditioning
AMRAP in 10 min:
10 CTB Pullups
10 Hang Clean & Jerks, 95/65
10 CTB Pullups
10 Hang Clean & Jerks, 135/85
10 CTB Pullups
10 Hang Clean & Jerks, 155/105
10 CTB Pullups
10 Hang Clean & Jerks, 175/115
10 CTB Pullups
10 Hang Clean & Jerks, 185/125
10 CTB Pullups
Max Hang Clean & Jerks, 205/135
**to scale weights, start with “Rx” and stop increasing at 70%.
Midline
Accumulate 20 Hollow/Arch Seal Rolls L+R+R+L=1
Extra
8 sets – building each
3 Bench Press w/ pause on chest each rep
8 Bent Rows – 5 sec. hold on chest last rep
6 sets:
5 behind the neck pullups + 5 chinups + 5 weighted dips
20 Freestanding Tripod position Leg lifts
5 sets working to max height 10 rep kipping HSPU