WOD
Strength
5 sets:
12 Alt. Seated DB Press – building
5 Ring Rows w/ 3 sec. Pause at Top
Conditioning
4 Rounds for Time (20 min cap):
11 Power Cleans (155/105)
2 Rope Climb
11 Burpee Over Bar
2 Rope Climb
Scale 4 Strict PU per 2 Rope Climb
Extra
Before
6 Sets
2 Pause Bench Press – building
20 Bent Over Rows (light and perfect, use back!)
OHS: APRE – Deload
3 sets of 10 repetitions at 80% of tested 6rm from 3 weeks ago
Power/ clapping kips – Accumulate 20 H/A kips where your hands come off the bar
*generate power by tightening connection NOT overextending
9 min. clock
4 min. EMOM
-8 pullups
Rest 1 min.
4 min. EMOM
-8 C2B pullups