WOD
Strength
5 Supersets:
12 Seated DB Press, AHAP
1 Legless Rope Climbs or 5 Strict Pullups
Conditioning
5 Rounds for Time (20 min cap):
10 Burpee Over Bar
20 Wallballs (20/14)
5 Squat Snatch (115/75)
Extra
Bench Press: 6 sets of 3 at 90% of last week’s 3rm
-Then immediately after final set perform 1 max set of HRPU
Back Squat: Find Heavy Triple for the Day
8 min. clock
4 min EMOM
– 10 Hollow/arch Swings on PU bar
4 min EMOM
– 6-10 kipping TTB