WOD
Strength
4 Sets:
Max HS Walks around 4×6′ box (stallmat)
8 Single Arm Ring Rows e/arm
10/10/10 Chest supported I-Y-T’s
*HS Walk < Shoulder Touches (8-12 reps) < Wallwalks < Plank into Pike Rower slide
*Support Chest with abmat for I Y Ts
Conditioning
21 min EMOM
Min. 1 – 8 e/arm DB Push Press (50/35)
Min. 2 – 18 alt. DB Snatch (50/35)
Min. 3 – 40 Double Unders
Extra
Before
OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
—-
Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
20 reps – freestanding handstand kickup and hold
After – Midline/Core:
80 weighted crunches