WOD
Strength
4-5 Sets:
8 Horizontal Ring Rows
1 Max Hold Chin Over Bar (up to 30 sec)
Conditioning
AMRAP, working 60sec on 20sec off, for 12 minutes:
15 Kettlebell Swings (53/35)
15 Box Jumps (24/20 step down)
15 Toes to Bar
15 Push Press (95/65)
Extra
Strength
Power Clean: Build to 1RM
Back Squat: 50/10, 60/8, 70/8, 75/6, 80/6, 85/6