WOD
Strength
5 sets
3 pause bench press on chest building
5 chinups + 10 sec. hold w/ chin over bar
Conditioning
Rx AMRAP in 14 minutes of:
15 Cal Bike
45 Deadlifts (185/135)
15 Cal Bike
45 Wallballs (20/14)
15 Cal Bike
45 DB Push Press (50/35)
R+ AMRAP in 14 minutes of:
20 Cal Row
45 Deadlifts (225/155)
20 Cal Row
45 Wallballs (20/14)
20 Cal Row
45 HSPU (open std., draw lines on board)
Extra
Before
4 sets for efficenecy:
5 sec HS hold + 5 sec HS hold in bottom + 5 kipping hspu
After
5 sets of 5 – Weighted ring dips
Accumulate 3 min. in glute bridge hold bridge w/ feet on 45s