WOD
Strength
Front Squats: Every 2 min – 65/3, 70/3, 80/2, 85/2*2-3 sets
Conditioning
6 Rounds for Time:
12/8 Cal Bike
10 Single Arm DB Thrusters (50s/35s) (swap arms e/round)
*Rest 1:1 or Alternate Rounds w/ Partner, but keep individual round times.
**If round takes more than 2 minutes, cap rest at 2 min.
Extra
Strength
Snatch w/ 2 sec. pause 1″ below knee -10 min EMOM, build each set, do not fail
Rest 3 min. THE: max reps in 2 min. @ 80% of today’s best (no pause)
Skill
3 sets of 8 Hollow/arch kips on rings w/ towel b/n feet
6 min Clock – As many sets of 2 UB Ring MU + 2 dips in 6 min.
*you must come down after every set of 2+2
**this practice for both the actual MU and the transition into a strong starting position
Midline – After
3 sets of 25 weighted abmat situps (hold DB straight OH the entire time)