WOD
Strength
5 Sets:
6 reps narrow grip bench building
10 bent rows
Conditioning
AMRAP in 14 minutes
21 HSPU
15 Deadlifts 205/135
9 Bar MU
Scaled:
21 DB Push Press
15 Deadlifts (<50%)
9 Max Height Pullups
Extra
12 min EMOM:
E-10 alt. seated single arm press
O-5 behind the neck pullups
OHS: Find 3RM with a 5 sec. pause in the bottom of the THIRD rep
5 min. clock – accumulate max time in HS hold on wall
20 shoulder taps facing wall
Midline-After:
3 rounds not for time
30 OHS hold (grip narrow as possible without overextending back)
25 hollow rocks