WOD
Strength
Front Squat: Every 2 minutes: 50/10, 60/8, 70/6, 50/10, 60/8, 70/6
Conditioning
3 Rounds For Time (18 min cap):
30 Wallballs (20/14)
30 Burpees
Extra
Snatch Push Press: 5 sets of 3 up to challenging triple in 12 minutes
Blocks above Knee: Snatch + OHS: 60/3+1, 65/3+1, 70/3+1, 75-80/3+1*4 sets, every 2 minutes
5 min. EMOM
-30 sec. of perfect, tight, hollow/arch swings
12 min. EMOM
1- 30 sec. of Kipping pullups
2- 30 sec. of TTB
3- 30 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent
8 min. alt tabata w/ vest on
0- 20 sec. plank hold
:30- 8 strict TTB