WOD
Strength/Skill
4 min. Every 30 sec:
0:00- 6 hollow/arch swings
0:30- 2 strict Pullups+2 strict chin ups
then…
6 min. EMOM:
8 CTB Pullups
(4 kipping CTB + 4 butterfly CTB
Conditioning
20 min. EMOM
Min. 1- 15/12 cal row
Min. 2- 20 wall balls (20/14)
Min. 3- 14 S/A Bent Over KB Row (7e/s 70/53)
Min. 4- 10 Hang Power Clean (135/95)
If you finish before the end of the minute, rest. If you can’t complete the prescribed reps complete AMRAP. Scale appropriately to at least get close to finishing every rep.
Extra
Power Snatch: 50/3, 55/3, 60/3, 65/2, 70/2, 75/1, 60/max reps
Front Squat: Every 90 Sec.: 70/3*8
After cond. – 100 GHD situps AFAP