WOD
Strength
5 sets:
8-10 Ring Pushups
10 KB Bent Rows (AHAP)
*add weight as able for the Pushups
**scale with hands on KBs, or normal PU
Conditioning
AMRAP in 7 Minutes:
3 Cleans (95/65)
3 Pullups
6 Cleans (95/65)
6 Pullups
9 Cleans (95/65)
9 Pullups
etc…
*Any style clean
**R+: Snatches & C2B
Extra
Strength
8 supersets:
– Max hollow chinup/pullup grip chin over bar hold (alt. grip ea/ rnd)
– Max HS hold on wall w/ hands directly under shoulders and head through
Skill
10 min. practice freestanding HSPU
*work from freestanding tripod up