WOD
Conditioning
AMRAP 15 minutes:
12 Thrusters (95/65)
9 Toes-to-Bar
6 Ring Dips
Scale with bar dips or pushups. Expect controlled, full lockout on dips. Rest 60 sec every 3 Rounds.
Strength
EMOM x 7 min:
3 Cleans @ 75-80%
Extra – After Metcon
EMOM x 6 min:
5 TNG Deadlift @ 60%-70% + 3-5 Strict Chinups
Perform in succession, not for time
-50 Hollow rocks
-3 min. 10sec on/10 sec off – Arch holds on bar
-50 Hollow rocks