WOD
Strength
Every 2 min for 12 min:
3 Bench Press + 10 Air Squats AFAP
build to heavy set
Conditioning
AMRAP in 10 Minutes:
8 Pullups | C2B
4 Wall Walks | 25ft HS Walk
8 Push Press (115/75) | HSPU
4 Wall Walks | 25ft HS Walk
Extra
Weighted Chinup: 9 min to find heavy triple
6 supersets
10 chest supported DB rows w/ pause on chest
10 DB arnold presses
4 sets as able
10 sec false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow
3 sets
8 hollow/arch kips on rings + 2 skin the cats
3 sets
25 GHD situps
3 inch worms with 3 tight pushups each