WOD
Strength
5 sets:
Bench Press: Build to heavy set 4 w/ 4 sec pause at top every rep
Supinated Bent Row: 7 reps at one challenging weight
Conditioning
In teams of 2, AMRAP in 20 Minutes:
80 Cal Row
20 Toes to Bar
60 Wallballs (20/14)
20 Toes to Bar
40 Deadlifts (185/130 | R+ 245/165)
20 Toes to Bar
Extra
Strength
Clean & Jerk: Build to Heavy single, no misses
Skill
4 Sets (Try to stay on rings if able)
4 Hollow / Arch Kips
1 Ring to Ribs Kip
1 MU
1 20 sec L-Sit
*If needed do the kips, then switch to banded saddle MU for last 2 parts
Conditioning – After
8 min. Bike for Cals
10 sec. Sprint
20 sec. Cruise