WOD
Strength
10 min. EMOM
E-8 Seated DB Press
O-5 weighted ring rows as able
Conditioning
For time:
21 Front Squats (115/75 | R+ 155/105)
12 Burpee + Strict Pullup | R+ Ring MU
15 Front Squats
9 Burpee + Strict Pullup
9 Front Squats
6 Burpee + Strict Pullup
Scale with difficult jumping pullup
Extra
Before Class
OHS: APRE – Deload week
3 sets of 15 at 75% of best 10rm
6 sets – 8 small circles + 4 butterfly pullups + 2 C2b
*focus on kip consistency
After
4 sets
-12 ab wheel rollouts/evil wheels
-20 arch rocks