WOD
Benchmark – “The Suck”
Four Rounds for Time (20 min cap):
10 Overhead Squats (95/65 | R+115/85)
10 Pullups (R+ C2B)
400 Meter Run
Extra
Front Squat: heavy single
Hang Snatch + OHS: Every 60 sec: 50/3+3, 60/3+3, 70/2+2, 75/2+2, 80/1+1*3 sets
A) Strict Press: 5×5 to 5RM,
no rest
B) Alternating KB Bent Row: 5×10 e/s FAST reps,
rest 90 sec
3 Sets Moving at consistent pace resting as needed:
Strict Toes To Rings x 5
Tight Hollow/Arch Swings x 5
Max Effort -1 Ring MU (drop before failure)