WOD
Warmup/Mobility/Strength
A) Accumulate 2 min. of OH shoulder stretch
B) 3-4 rounds:
– 10 goblet or air squats (vertical back)
– 2 wall walks
– 5 Hollow/arch kips on bar
– 20 sec. HS hold on wall
Conditioning
AMRAP in 7 min:
7 Deadlift (115/75)
7 Thrusters (115/75)
7 Burpee Over Bar
rest 7 minutes
AMRAP in 14 min:
400m run
15 TTB
8 Strict Pullups
Extra – After Metcon(s)
A) HSPU: 21,18,15,12, 9 – AMRAP strict then finish kipping as needed. Rest 90 seconds between sets, if you break a set run a 2oo then pick up where you left off.
B) Back Squat EMOM:
0:00-2:00: 3×5 reps @ 75%
3:00: 1 min rest
4:00-6:00: 3×3 reps @ 80%
7:00: 1 min rest
8:00-10:00: 3×2 reps @ 85%
C) 4 min. Tabata Parellete L-sits