WOD
Strength
5 rounds (not for time), 12 min cap:
1 15M Sled Pull AHAP
10 Burpees AFAP
Rest 90 sec
Conditioning
4 Rounds for Time:
50 Double Unders
15 Sumo DL HiPull (75/55)
15 Thrusters (75/55)
Rest 2 Min *each round is capped at 4 min.
R+ 4 Rounds for Time:
100 Double Unders
20 Cal Row
15 UB DB Thrusters (50s/35s)
Rest 2 Min *each round is capped at 4 min.
Extra
Power clean + FS + Full Clean: 12 min to find max
*Not touch and go, drop and reset before full clean
6 min Every 30 sec.
0:00- 15 sec. hollow hang on bar
0:30- 20 sec. plank hold on elbows
5 rounds for time
12 cal airbike sprint
12 UB CTB AFAP
Rest 1:1 walking