WOD
Strength
Split Jerk: Build to 85% for 3 sets of 2
Conditioning
AMRAP in 20 Min:
8x10M (80M) Shuttle Run
10 Strict Pullups
8x10M Shuttle Run
30/25 Cal Bike
8x10M Shuttle Run
20 Kettlebell Swings (53/35
Extra
Strength
BS: 5 sets of 1 Pause BS + 2 BS, building to max for the day
Skill
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