WOD
In teams of 2, For time:
150 Cal Row
130 Cal Airbike
110 Wallballs (20/14)
90 Walking Lunges (35/25 plate)
70 Toes to Bar
Extra
Before
12 min. to find max of complex:
Snatch Pull to Mid Thigh + Snatch from below Knee + OHS
Pause FS: Find a 1 rep max in 12 minutes with a 5 sec pause
Strict Hollow Ring Pull-ups: 4 sets 5 w/ 2 sec. pause at top of each
4 sets: 10 hollow/arch kips on rings + 4 Ring MU
*scale progression as needed
Immediately After Metcon
8 min. EMOM:
12 GHD situps + 10 sec. hold at parallel