WOD
Warm-up
2 Sets
10 Scap Pull-ups
10 Strict Knee Raises
6e/dir Kneeling KB Hip to Halo
6e/side KB Half Kneeling Windmill
Kneeling KB Halo: https://www.youtube.com/watch?v=4frRMFUlaFs
Kneeling Windmill: https://www.youtube.com/watch?v=wjYNzITBDqg
Strength
4 Sets
2 Push Press + 3 Push Jerks
12 Alt KB Gorilla Rows
20sec Tuck L-Sit on KB
(2) https://www.youtube.com/watch?v=VhqEdeeAyvg
Conditioning
AMRAP in 3 Rounds (3 Minutes Work/1 Minute Rest):
6 T2B | 2 Bar Muscle Up
6 Hang Power Clean (95/65) | (135/95)
6 Push Press | HSPU
Total Length – 11 Minutes
AMRAP in 3 minute intervals, rest 1 minute, then pick up reps where you left off.