WOD
Conditioning
“18.2”
1-2-3-4-5-6-7-8-9-10 for time of:
Dumbbell squats
Bar-facing burpees
Midline
4 min. Tabata – med. ball situp + russian twist e/side
Medball touching chest in situp, then twist to L and R = 1 rep
Extra
Strength
Hang Snatch: Build to Heavy double
*You only get 2 misses
OHS: Find 2 rep max
*first rep = 3 sec. pause
Skill
12 min EMOM – on bar
min. 1 – 8 kips only + 2 L-sit pullups
min. 2 – 8 butterfly pullup + 1 bar MU
min. 3 – 5 sec. hollow hold + 5 sec. arch x 3 (30 sec. total)