WOD
Strength
Hang Clean: In 15 min find max hang clean
Conditioning
2 Rounds for Time (20 min cap):
20 Pushups | R+ Ring Dips
20 Toes to Bar
20 Burpees
20 DB Push Press (45s/25s) | R+ HSPU
20 Toes to Bar
20 Burpees
4 min rest
Extra – After Metcon
8 sets – alt. direction max HS walk around a 6’x’6 box
5 Supersets:
10 – Back extensions to arched back
10 – GHD from top to parallel – hold each for 3 sec
EMOM x 8 min: 3 deadlifts @ 80% drop every rep from the top