WOD
Strength
Front Squat: 10 min. to work to 2 rep w/ 3 sec. pause in first rep
Conditioning
AMRAP in 11 min:
40 Wallballs (20/14)
20 Toes to Bar
100ft Bear Crawl | 50ft HS Walk
*Walk/Crawl: 10ft = 1 rep
Extra
10 min. EMOM – 1 full snatch with a 2 sec. pause below the knee
*start at 50% and build
*don’t rush the pause!!
3 sets: 10 hollow/arch kips on rings w/ towel b/n feet
*focus on getting extension through shoulder in arch and keeping tension through glutes/quads in kip
1-2-3-4-5-4-3-2-1 UB Ring MU for time
*any broken set = 6 burpees on the spot, rest 60 sec. and move no next set. Scale with Jumping MU + Negative