WOD
Strength
Deadlift: 50/4, 60/4, 70/3, 80/3, 85/3x3sets
Conditioning
5 Rounds for Time (18 min cap):
10 OHS (95/65)
30 Abmat Situps
10 Front Rack Lunges
Rest 1 Minute
Extra
Power clean + FS from blocks below knee:
60/4, 70/3, 75/3, 80/2, 85/1*2, 85+/1*2
*footwork should not have to be adjusted after power clean!
3 sets on rings: 10 sec hollow hold + 3 strict hollow ring pullups + 5 Hollow/arch kips + 1 Ring MU (kipping chest to ring)