WOD
Conditioning
5 Rounds for Time:
10 C2B Pullups
20 Air Squats
40 Double Unders
1 Min Rest
R+ 5 Rounds for Time
6 Bar MU
18 Alt. Pistols
60 UB DU
Rest 1:1
Strength
4 sets
15 banded good mornings (band under feet and around shoulders)
15 GHD situps to parallel (w/ 10# weight if able)
*scale to weighted, anchored abmat situps
Extra
Squat Clean Thruster + FS: Every 90 sec for 15 min
*Build as able – no misses
4 rounds for time:
100M Run
Max UB Kipping HSPU
*open standard