WOD
Strength/Warmup
3 sets:
10 close grip OHS w/ bar only
5 H/A Kips on Rings
10 Lunges
Conditioning
AMRAP in 16 Min:
20 Wallballs (20/14)
40 Double Unders
7 Strict Pullups | R+ 5 Ring MU
Rest 1 min after every round
Extra
5 sets:
12 weighted parellette pushups
12 Typewriters (strict pullup then move head over left/right hands alternating L=1,R=2)