WOD
Strength
3 Sets:
5 wide/5 regular/5 narrow bench press (pick weight you can do all consecutively)
10 standing lateral DB raise
Conditioning
For Time:
16-12-8
Strict Pullups
Thrusters (115/80)
Extra
12 min. EMOM:
E – Max HS hold on wall (try pulling one leg off the wall at a time)
O – 12 alt. single arm KB bent rows
FS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 93/1, 88/2, 90/1, 95/1, every 2 min
Accumulate 40 reps HSPU
*each HSPU has a 3 sec. lowering negative
Midline – After:
3 rounds not for time
15 Z-press + 10 sec. OH hold
12-inch worms