WOD
Warm-up
3 Sets
3 Inchworm into Toe Touch
16 Alternating KB Gorilla Rows
40′ Mix KB Rack OH Carry (switch arms @ 20′)
5 KB Windmill e/side
(1) https://www.youtube.com/watch?v=mn7khJJlazA
(2) https://www.youtube.com/watch?v=Ln1j7lm6SrE
(3) https://www.youtube.com/watch?v=YgQICLEwOpM
Strength
Strict Press
1-2 Warm-up sets, then 4 Sets – 3/3/2/2
Tempo: 30X1 (3sec down, up fast, 1sec at top)
Conditioning
For Time:
25-20-15-10 Wallball (20/14)
16-12-8-4 Banded Strict Chin-ups | Strict Chin-ups
50-40-30-20 Double Under
Round 1: 25 WB, 16 Strict Chin-ups, 50 DU
Round 2: 20 WB, 12 Strict Chin-ups, 40 DU
…