WOD
Strength
Push Jerk: Build to Heavy Single, then complete Max UB at 70% of 1RM
Conditioning
AMRAP in 15 min:
400M Run
21 Russian KB Swings (70/53)
100ft OH Lunge (35/25 DB)
Extra
BS: 11 min. to work to 2 rep max BS w/ 3 sec. pause in both reps
**no belt or knee wraps or sleeves
3 sets of 8 Hollow/arch kips on ring w/ towel b/n feet
then
10 min. EMOM
MU from static Arch position + 2 MU + 5 sec. support hold
After
5 sets of 3 skin the cats + 20-40 sec. L-sit hold