WOD
Strength
5 Sets:
5 DB Bench press e/arm building w/o
5 Single arm DB row w/ pause at chest
10 Box/Bench Dips (weight in lap if able)
Conditioning
5 Rounds for Time (16 min cap):
9 Power Cleans (155/115)
6 Bar MU
10 Alt. Pistols
*Scale MU with C2B, scale pistols w/ 20 Goblet narrow stance squats
Extra
OHS: 3-5 sets working up to 10RM
*get 10 reps!
5 sets:
5 strict TTB + 5 Kipping TTB + 5 sec. L-sit hold + 5 v-ups on floor