WOD
Conditioning
7 Rounds for Time (26 min cap):
15 Wall Ball (20/14)
8 C2B Pullups
25 Double Unders
rest 2 min after 4th round
Strength
Clean + Hang Clean: Build to and then hit 3 sets of 1+1 @ 85%
rest 90 sec
Extra – After Metcon
Clean Deadlift: 3×5 @ 110% of clean max
rest 60 sec
3-4 attempts Max freestanding hold – assisted if needed
4-6 sets of 15 ft. HS walk to wall, reestablish straight body, 5 lateral steps e/ direction
5 sets of max reps Tripod Pos. headstand Leg lifts (think L shape to vertical)