WOD
Strength
Banded Deadlifts: 10 min EMOM x 3 reps @60-70% weight plus bands
Conditioning
AMRAP in 16 min:
40 Double Unders
30 Overhead Squat (95/65)
20 Toes to Bar
10 Power Cleans (95/65)
Extra
Low Hang Snatch: 8 sets: every 90 sec, build to heavy double, no misses
BS: 10 min EMOM – 2 BS w/ 2 sec. pause in each at 85% of last weeks 2rm
5 sets:
2 Strict TTB + 4 kipping TTB + 4 Kipping Pullups + 2 Bar MU
After
80 GHD situps – split as desired