WOD
Strength
5 Sets:
10 Strict Press
5 e/arm Single Arm Ring Rows
Conditioning
AMRAP in 18 Minutes
Max UB C2B | R+ UB RIng MU
Max UB Wallballs (20/14)
20 Burpees
Rest 2 minutes
*Record total number of reps.
Extra
12 min. alt EMOM
E- 6 rep wide grip bench press building
O- 15 DB flys
FS: 60/2, 70/2, 75/2, 80/2, 85/2, 88/1, 93/1, 95/1
Accumulate 20 Freestanding HSPU tripod leg raises
HSPU -5 sets of 5 w/ 3 sec. hold in the bottom of each kip
Midline – After:
3 sets:
30 sec. jerk grip OHS hold
20 weighted crunches