WOD
Strength
Press: 5 sets of 5 @85% of best from last week, all w/ 2 sec pause at top
Conditioning
For Time (26 min cap):
200M Run
Rest 30 sec
200M Run
Rest 30 sec
200M Run
Rest 30 sec
200M Run
Rest 2 Min
400M Run
Rest 2 Min
400M Run
Rest 4 Min
800m Run
**Each run should be all-out effort
Midline – After
75 Situps or GHD to parallel
Extra
Power Jerks from rack/blocks: 11 min. to find 3rm
-rest 2 min. then complete 15 S2OH from ground w/65% of today’s 3rm
BS: Every 30 sec x 6 minutes: 1 pause squat at 80% of 3RM
12 min. EMOM
1 Pistol e/leg + 1 strict HSPU + 1 kipping HSPU