WOD
Conditioning
AMRAP in 24 min, teams of 2, one partner working at a time:
200M KB Farmers Carry (53/35s)
100 Double Unders
40 Ground to Overhead (95/65 | R+ 115/80)
30 T2B | R+ 16 Bar MU
Extra
Before
-6 min. to find 3 rm full clean (touch and go)
-rest 1 min.
-5 min. to find 2rm full clean (NOT touch and go)
rest 1 min.
-5 min. to find max 1rm full clean for the day
4 sets:
4 strict ring pullups to bottom of rib cage
5 sets – every 2 min:
5 ring MU + 3 ring dips + 2 ring MU
*scale reps or progression as needed
Midline – After
50 strict TTB + 50 GHD hip extensions