WOD
Warmup/Skill
3-4 sets of:
5 Scap pullups
5 hollow/arch kips
5 kipping PU
5 goblet squats
10 singles
Conditioning
For Time (25 min cap):
1k Row Buy-In, then 3 Rounds of:
20 Overhead Squats (95/65 | R+ 115/75)
60 Double Unders
20 Pullups | R+ C2B
Extra
4 Sets:
10 alt pistols + 2 sec. pause at bottom (use medball/box if need be)
10 Candlestick rolls
Bench Press: 6×6 @ 85% of 6RM from last week
rest 60 sec
Alt KB Bent Over Row: 6×10 each arm
rest 60 sec