WOD
Strength
Front Squats: Build to heavy set of 3 with no belt
Conditioning
A) For Time:
20 Wallballs (20/14)
20 Weighted Situps (35/26)*
16 Wallballs
16 Weighted Situps
12/12, 8/8, 4/4
B) Rest exactly 2 min Then 1 set Max UB Wallballs…
*Weighted Situps w/ KB, chest to overhead as you sit up
Extra
Strength
Muscle Snatch + OHS: 3 sets of 3+3 building as warmup
Snatch w/ 3 sec pause 1″ off ground: Every 90 sec – 50/2, 60/2, 70/2, 75/1, 80/1, 83-90/1*4
*focusing on breaking ground w/ leg drive, not low back
Skill
EMOM for 12 min:
1) 2 kipping Pullups + 2 TTB + 2 Bar MU
2) 4 candlestick roll ups + 6 alt. pistols
Midline
4 min. Tabata – Hollow rocks