WOD
Conditioning
4 Rounds:
20 sec max rep Push Press (95/65)
10 sec rest
20 sec max rep Pullups
10 sec rest
rest 2 min
4 Rounds:
20 sec max rep OHS (95/65)
10 sec rest
20 sec max rep Burpee Over Bar
10 sec rest
Strength
5 Sets:
Bench Press: 3 reps @ 80%
Ring Rows: 10 reps, feet elevated
Extra
Front Squat: 4×1 @ 93% rest 90 sec between each set
4 sets of 8 Shoulder taps e/side, on wall (focus on connected, straight body)
5 sets: 12 Tripod pos. leg lifts