WOD
Warm-up
Dynamic/Stretches
2 Sets
6 Cat Cow Stretch
10 Alternating Push-up to Pike Toe Touch
5e/leg Single Leg Cobra Goodmorning (3sec pause @ hinge)
15sec Chin-up Hold
(3) https://youtu.be/v7K5ZjDOREI
Strength
4 Working sets to build up to a 3RM or 5RM Bench Press, after each working set go right into max rep push-up or dips.
Rest 2-3 minutes between working sets.
Conditioning
AMRAP 10:
5 pull-ups/Rx+ 1 rope climb
10 deadlifts (185/125 lb)
10 pull-ups/2 rope climbs
10 deadlifts
15 pull-ups/3 rope climbs
10 deadlifts
– Continue adding 5 reps to pull-ups & 1 rep to the rope climb until time expires