WOD
Strength
6 sets, building:
5 Bench Press
10 Alt Bent KB Rows
Conditioning
AMRAP in 16 min:
80 Cal Row
20 Toes to Bar
60 Wallballs (20/14)
20Toes to Bar
40 Deadlifts (225/145)
20 Toes to Bar
*Start in waves when needed.
Extra
6 sets:
10 x 1 strict ring pullup + 1 toes to ring
4 wall walks
4 rounds for quality
20 GHD situps to parallel and up
16 Alt. pistols
4 min after metcon
12 min. Row for cals
10 sec. hard pulls
20 sec. easy pulls