WOD
Strength
Overhead Squat: Build to heavy but PERFECT triple
Conditioning
For Total Reps:
4 min AMRAP:
20 air squats
5 Strict Chinups
4 min AMRAP:
15 Goblet squats (50/35)
5 Strict Pullups
4 min AMRAP:
10 Double DB Front Squats (50s/35s)
10 CTB Pullups
4 min AMRAP:
5 DB Single Arm OHS (50/35 alt. ea round)
15 Pullups
Extra
Strength
5 sets of 5 DB seated strict press building to 5RM
*don’t let back overarch into inclined position
Skill
3 sets on bar
5 sec. arch hold + 5 sec. hollow hold + 10 hollow/arch kips
10 min. EMOM
E- 6 scapula pullups + 10 sec. hold at top on last rep
O- 4 Strict hollow pullup to butterfly pullthrough
Midline-After
30 jefferson curls with empty bar