WOD
Strength
Alternating
Bench Press: 5×3, all heavy
Barbell Upright Row: 5×8
Conditioning
EMOM x 21 min:
0:00- 10 Thrusters (95/65)
1:00- 7 C2B Pullups | R+ 3 Muscleups
2:00- 20 Double Unders
Extra
5 sets with a steady pace, drop b/n movements but focus on perfect movement
– 4 strict PU
– 20 sec. hanging L-sit
– 4 alt. weighted pistols AHAP