WOD
Strength
Alternating:
DB Bench Press: 3×10
Bent Over Row: 3×20 sec max reps with 95/65
Ring Dips Strict: 3×12
Conditioning
EMOM x 20 min:
0:00- 30 Double Unders
1:00- 10 Alt KB Snatch (53/35)
2:00- 10 Burpees
3:00- 6 Deadlift increasing in load each set
Extra
3 sets as movement prep for the next part:
8 HS Shoulder Shrugs
4 Wall Walks
2 Strict HSPU (free-standing as able)
EMOM x 10 min:
odd min: 30 sec max rep kipping
even min: 1 HSPU @ 81X1, strict