WOD
Strength
Cleans: Find touch & go 3RM
Conditioning
4 Rounds for Time (18 min cap) :
50 Double Unders
10 Ground to Overhead (135/95)
Rest 2 Minutes
*scale weight accordingly, should be mostly touch & go sprint
*scale DU to be 2 minutes or less
Extra
Skill
Every 90 sec for 12 min:
5 deep bench dips (stay connected hip to shoulder) + 4 kipping HSPU w/ 2 sec. tempo descent + 10 sec. HS hold on wall
Midline – After
3 sets – 2 min. double KB front rack hold (70/55s)