WOD
Strength
Back Squat: Find 1RM
*warmup as desired, or 50/3, 60/2, 70/2, 80/1, 88/1, 93/1, 98/1, MAX/1
Conditioning
AMRAP in 15 Min:
15-12-9 of:
Power Cleans
Hand Release Pushup*
Thrusters
Pullups
Deadlifts
Wallballs (20/14 | R+ 30/20)
*quads can not touch the ground for rep to count, rep starts and ends at top
**Rx 95/65 R+ 135/95
Extra
6 supersets
5 strict ring dips w/ pause in bottom of each
3 strict pullups (focus on keeping shoulder and hips directly under bar)
4 sets of the following holds on ringe, all in succession
-3 sec. false grip/hollow hold
-3 sec. hold with arm 90 degrees
-3 sec. hold w/ rings on chest
-3 sec. in bottom of dip
-3 sec. support position
*if needed do this from mid height rings, so you can jump into bottome of dip pos without losing false grip.