WOD
Strength
BS: 15 min total, to find 2 rep BS w/ 3 sec. pause in first rep
then 3-5 sets of 2 @ 85% of above with no pause
Conditioning
AMRAP:
0:00 – 5:00
30 Wallballs (20/14)
30 Pullups
5:00 – 10:00
30 Wallballs (20/14)
25 Toes to Bar
10:00 – 15:00
30 Wallballs (20/14)
20 C2B Pullups | R+ 15 Bar MU
15:00 – 18:00
Burpees
**Rest, if you finish before the next segment
Extra
Snatch w/ 2 sec pause below the knee: 10 sets, building to heavy single, no misses
Death By Strict + Kipping HSPU (1+1, 2+2 etc.)
then
5 min EMOM:
4 parellette kipping HSPU
*scale w/ challenging but doable def. hspu
After
40 strict TTB
*keep some level of control as legs come down