WOD
Strength
4 Sets:
8 e/side kneeling strict press (back leg = pressing side)
8 e/side single arm DB bent row
Conditioning
“Open Workout 14.4”
AMRAP in 14 Minutes:
60 Calorie Row
50 Toes-to-Bars
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle Ups
Extra
DB Bench: 5 Sets working to 3RM
6 burpees immediately after every set
Strict Pullups: 4 sets – 1 warmup set, 1 max effort sets, 2 more sets to build volume
4 sets:
30 ft partner HS walk
Kick into HS and have partner set feet to perfect straight body and walk