WOD
Strength
Back Squat: warmup to 85% and complete 4 sets of 3
Conditioning
AMRAP in 5 min, Ladder:
2 Wallballs (20/14 to 11’/10′)
2 T2B | R+ 1 Ring MU
4 Wallballs
4 T2B | R+ 2 Ring MU
…Continued up ladder
Rest 4 min, then pickup where you left off and work down in 5 min.
Extra – After WOD
3 sets: 2 Hollow ring pullups + 4 H/A swings + 10 sec. arch hold
EMOM x 8 min: BN Power Jerk + Power Jerk to heavy for the complex