WOD
Strength
10 min. EMOM
E- 10 strict press
O- 5 e/arm single arm ring rows
Conditioning
In 15 Minutes:
800M Run
Then AMRAP of:
4 Pushups | R+ Strict HSPU
6 Strict Pullups
12 Air Squats
Extra
Before
12 min. alt EMOM
E- 6 rep wide grip bench press building
O- 15 db flys
OHS: APRE –
Set 1-50% of 6rm/10
Set 2-75% of 6rm/6
Set 3-Max Reps of 6rm
Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below
**Weight Change Based on Reps in set 3
Reps – Weight Change
0-2 – Decrease 5-10#
3-4 – Decrease 0-5#
5-7 – No Change
8-12 – Increase 5-10#
13+ – Increase 10-15#
6 sets of 5 HSPU w/ 3 sec. hold in the bottom of each kip
After
3 rounds not for time
30 sec. jerk grip OHS hold
20 weighted crunches