WOD
Strength
Split Jerk: Build to 85% for 3 sets of 2
Conditioning
AMRAP in 20 Min:
100M Run
10 Strict Pullups
100M Run
35/30 Cal Row
100M Run
20 Kettlebell Swings (53/35)
Extra
BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day
5 sets: 10 sec. ring row hold w/ feet even with box (rings low on torso) 20 sec. support position hold on rings (top of dip)
UB Muscle Ups 1-2-3-4-5-6-5-4-3-2-1 *scale w/banded saddle MU
Midline – After 4 min. Tabata – L-Hang on rings