WOD
Strength
Bench Press: 4 sets of 5 at 70%
*30 sec. HS hold on wall immediately after each set
Conditioning
3 Rounds for Total Reps, working 4 min on/2 min off:
20 Alt. DB Snatch (50/35 | R+ 70/50)
20 Pushups | Ring Dips
15 Deadlifts (185/125 | 225/155)
15 Pullups
*start w/ DB snatch each round
Extra
5 sets of 6 e/arm DB OHS w/ pause at bottom of each
*scale as needed
FS: 60/2, 70/2, 80/2, 85/2, 88/2*4 sets, rest 90 sec
3 attempts: max tripod pos. freestanding hold
5 sets: 4 kipping hspu + 2 strict HSPU + 4 kipping hspu