WOD
Strength
Strict Press: 7×2 up to 2RM
Conditioning
For Time (15 min cap):
100M Sprint
6 ManMakers (45/25)
1 min walking rest
100M Sprint
5 ManMakers (45/25)
1 min walking rest
100M Sprint
4 ManMakers (45/25)
1 min walking rest
100M Sprint
3 ManMakers (45/25)
1 min walking rest
100M Sprint
2 ManMakers (45/25)
1 min walking rest
100M Sprint
1 ManMakers (45/25)
Extra
If you are doing the extra, unless otherwise stated, do your best to get the Extra in first. Especially right now, the focus is on perfect movements, and explosiveness. Being fresh is important, with that in mind.
Press From Above
Jerk: 60/6, 70/5, 75/4, 80/3*4-6 sets as time allows
Jerk Dip, 2 sec pause in the dip: 100/2*4 sets
BS: E2MOM: 50/10, 60/10, 70/8*4 sets
On Rings for consistency – 16-18 min. Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU
After cond. –
-Max L-sit on parallettes right into…
-40 shoot throughs for time right into
-Max L-sit