WOD
Strength
Split Jerk: Work up to 80-85 for 4 sets of 2
Conditioning
AMRAP in 18 min:
200M Run
12 Pullups
200M Run
12 Deadlifts (135/95)
200M Run
12/8 Cal Row
Extra
Pause BS + BS: 5 sets of 1+2 building to max for the day
*1st rep has 5 sec. pause in bottom
5 sets
10 sec. ring row hold w/ feet even with box (rings low on torso)
20 sec. support position hold on rings
UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1
scale w/banded saddle MU
After
4 min. Tabata – Haning L-sit on rings