WOD
Conditioning
4 Rounds for Time:
10/7 Cal Airbike
4 Power Cleans (185/125)
Rest 5 minutes, then:
4 Rounds for Time:
10/7 Cal Row
4 Power Cleans (185/125)
Midline – After
3 sets w/ e/arm:
100ft. waiters carry, every 50′ stop and do 6 squats w/ DB in front rack
Extra
Tall clean: 30-40/3*4 sets
Clean pull to knee + Clean:
Every 90 sec – 50/3, 60/2, 70/2, 75/2, 80/1, 82-88/1*4
Deadlift: Every 2 min – 5×3@90% of 3RM
4 sets as a warmup on Rings:
20 sec. hollow hold + 6 H/A swings + 20 sec. arch hold
5 sets of the following complex on rings or bar:
5 sec. hollow hold + 5 sec. arch hold + 3 H/A swings + 2 MU + 5 sec. hollow hold + 5 sec. arch hold