WOD
Strength
Front Squat: Every 2 min: 60/3, 70/3, 80/3, 85/3, 90/2*2 sets
Conditioning
6 Rounds for Time (22 min cap):
200M Run
12 UB Wallballs (20/14)
30 UB DU
Rest 1 between rounds
Extra
Tall Snatch: 30-40/4*4sets
Snatch from blocks below the knee:
1 snatch pull to explode + 1 Snatch + 1 OHS =1
EMOM: 40/2, 50/2, 60/2, 70/1, 75-85/1*4
5 sets – 8 Hollow/arch kips only on bar
8 min. EMOM for quality
4 kipping pullups + 4 kipping CTB + 6 Butterfly pullups (scale to small circles)
Midline – After
4 min Tabata – hanging L-sit