WOD
Strength
Seated DB Press: 4 sets of 10 AHAP
Conditioning
AMRAP in 17 Minutes:
100M Farmers Farry (53/35 KB)
50 Double Unders
25 Ground to Overhead (115/75)
12 Toes to Bar | R+ Bar MU
Extra
4 sets:
Bench press: 85/3
Strict ring dips: 10-12 reps
Back Squat: 80/2*6 sets
*base numbers off your most recent BS max
3 rounds for time:
4-8-12 kipping HSPU (open standard)
*rest 60 sec. b/n each round
After
50 strict TTB + 50 GHD hip extensions