WOD

Strength
Push Press: 5 sets of 4 building

Conditioning
4 rounds for time
20 Alt. DB Snatch (70/55)
20 Situps
20 Box jump w/ step down (24/20)

Extra

Strength
1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec
*start light and build to max

Pause FS w/ 3 sec. pause, build to heavy single

Skill
Accumulate 12 of the following
kip + kip pullup + 5 sec. w/ chin over bar

10 min EMOM for kip consistency: 2 CTB + 2 TTB + 2 Bar MU

Midline – After
2 rounds:
30 ghd situps
100m farmers carry AHAP

%d bloggers like this: