WOD
Strength
10 sets:
5 kipping HSPU + 2 strict HSPU
**roughly 60 sec rest, open standard
-OR-
6 sets:
8 Seated DB Press + 1 Wall Walk
Conditioning
3 rounds for time, 1 round = 5-3-1 of:
Power Clean and Jerk (165/115)
C2B Pullups (as high as possible)
Ring Dips
*R+ Ring MU
**Rest 2 min after each round. 20 min cap.
Extra
2 Jerk Dips + 1 Split Jerk
Every 90 sec. until failure from blocks
2 Front squats – EMOM to 2RM
*start at 50% and add 10/20# each set
Accumulate 25 freestanding Tripod pos. leg lifts