WOD
Strength
4 supersets:
10 Bentover KB rows + max hold after last rep
10 DB Bench Press
6-10 Supinated Chinups
Conditioning
3 Rounds of:
Max Reps in 4 minutes, with 2 minute rest between rounds:
50 Double Unders
50 Wallballs (20/14)
Max Burpee C2B PU in remaining time | R+ Ring MU
Scaled is Burpee Jumping PU. No Bands for this one.
Extra
10 min. Alt EMOM
E – 5-8 Strict Hollow Pos. Pullups
O – 5-8 Kipping HSPU
2 minute weighted High Plank Hold