WOD
Strength
Front Squat: every 90 sec for 6 sets:
Front Squat x 2@75-85% + 4 Box Jumps
Conditioning
For Time (20 min cap)
3 rounds of:
10 Pullups
15 Push Press (75/55)
rest 2 min, then 3 rounds of:
15 HR Pushups (R+ 10 Ring Dips)
10 OHS (75/55)
rest 2 min, then 3 rounds of:
15 Abmat Situp
30 Double Unders
Extra
Blocks @ knee: Snatch + OHS: every 90 sec: 60/1+6, 70/1+5, 80/1+4, 85/1+3, 90/1+2, 93/1+1
Alternating:
Push Press: 5×3 building to 3RM, rest 15 sec
KB Alternating Bent Row: 5×6 e/a
2 attempts at max strict PU
:30 sec – Hollow Hold, roll to…
:30 sec- Arch Hold, roll to…
:25 sec- Hollow hold, roll to…
:25 sec- arch hold.. etc until 5/5