WOD
Strength
5-6 sets:
Work to 2RM bench press w/pause on chest
20 sec. chin over bar hold
Conditioning
4 Rounds for Time of:
20 Abmat Situps | R+ GHD
30 Thrusters (45/35)
40 Double-Unders
Extra
12 min. EMOM
E- 8 perfect hollow/arch kips on bar
O- 3 pull-ups + 1 C2B
Midline-After:
8 min. alt tabata
Hanging Hollow hold
Hanging L-sit hold