WOD
Strength
Clean: 15 minutes to work on pause Clean – 2 sec pause 2″ off floor
Conditioning
5 rounds for Reps:
50 Seconds Row for Calories
10 Second Transition
50 Seconds Squat Clean Thrusters (135/95)
10 Second Transition
1 Minute Rest
Extra
5 rounds for time
-10 UB DL (50% 1rm)
-10 alt. pistols
-2 wall walks
3 sets of: 5 Hollow rocks + 5 arch rocks + 10 hollow/arch kips on bar
8 sets of 10 – Alternating sets b/n CTB Pullup and regular pullup (4 each)
Accumulate 4 min. static shoulder box stretch