WOD
Conditioning
Every 3 Minutes for 7 Rounds:
5 Burpee Box Overs (20″)
3 UB Deadlift (255/175)
1 Legless Rope Climb
*Record time for each round. Scale Rope Climbs to 3 Strict Chinup
Midline/Mobility
3 sets:
15 barbell good mornings
50ft each arm waiters carry
Extra
Power Jerk: 12 min to find 3RM
Every 2 min:
6 sets: 2 FS + 4 BS at 85% of Mondays 2RM
4 sets:
2 Skin the cat (start and finish in hanging hollow pos.)
8 min EMOM:
3 MU + 3 ring dips