WOD
Strength
Overhead Squat: Build to heavy but PERFECT set of 3
Conditioning
AMRAP in 12 Minutes:
21 DBorKB Pushpress (35s/25s)
100ft (25×4) Prisoner Lunges
15 Pullups
R+
21 HSPU
100ft (25×4) OH Lunges (35s/25s)
15 C2B PU
Extra
Skill
6 sets:
6-10 of complex on rings (1 strict pullup + 1 toes to ring)
4 wall walks
4 rounds for quality
20 GHD situps to parallel and up
16 Alt. pistols