WOD
Strength
Strict Dumbbell Press: Build to Heavy Triple
then: @75% of heavy triple, complete 3 sets of max reps w/ 60 sec rest
Conditioning
AMRAP in 11 Min:
30 Double Unders
15 Wallballs (20/14)
7 Strict Pullups | R+ 5 Ring MU
40ft (20+20) DB Front Rack Lunge (50/35)
Extra
5 supersets:
10 weighted dips as able (use handles or boxes, no rings)
30 sec. HS hold on wall (move hands 6″ farther from wall than normal and drive head through)
Back Squat: 90/4*4 sets
3 sets of: 10 Hollow/arch kips + 15 sec hollow hold at end of each set
5 sets: 1 bar MU + 3 TTB + 3 C2B + 3 TTB + 1 bar MU
*scale as needed to keep unbroken