WOD
Primer
2 Rounds
15 Supinated Band Pull-Aparts https://bit.ly/313okoM
10 KB Curl to Press
10 Alt Jumping Lunges
Strength
Bench Press: 5-6 sets building to a heavy set of 5
Conditioning
AMRAP in 10 min:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
10 Strict Pullups | R+ 5 Bar Muscle-ups
Extra
Every 4 min x 3 Sets:
15 GHD Sit-Ups
15/12 Calorie Row
15 Kipping Handstand Push-ups