WOD
Strength
10 min. alt EMOM:
E- 3 rep Clean Grip Bench, building
O- 10 Bent Over KB Rows
Conditioning
For time (22 min cap):
80 Russian KB swings (53/35 | R+ 70/55)
60 Wallballs (20/14 | R+ 30/20)
40 Pullups | R+ C2B pullups
**Run 400m after each movement = 3 runs
Extra
Before
12 min. EMOM
E-10 alt. seated single arm press
O-5 behind the neck pullups
OHS: APRE
Find 6 rep max in 5 sets or less
5 min. clock – accumulate max time in HS hold on wall
30 reps – strict HSPU facing wall – 4 min cap
After
3 rounds not for time:
30 sec. jerk grip OHS hold
25 hollow rocks