WOD
Conditioning
5 Rounds for Time (20 min cap):
8 Shoulder to Overhead (115/95 | R+ HSPU)
10 Alt DB Snatch (70/45)
12 Box Jump (24/20)
60 Seconds Rest between Rounds
Strength – After Metcon
Bench Press: 6×5 up to 5RM
rest 60 sec
Banded Tricep Pulldowns: 6×20
rest as needed
Extra
4 easy sets:
4 kips + 2 MU + Max L-sit hold @ top
w/ towel bn feet on rings
For Time:
1,2,3,4,5,6,4,3,2,1 Ring Muscle ups
Between each set = 10/8 Cal row