WOD
Strength
5 Sets:
Bench Press: build to heavy triple (not maximal)
Ring Rows: 8 Ring Rows w/ feet elevated
5 Sets:
Deadlifts: build to heavy double (not maximal)
Seated Box Jumps: 5 reps
Conditioning
AMRAP in 5 minutes:
20ft DB Front Rack Lunge (50/35)
8 C2B Pullups
Extra – Before
4 sets:
– 8 hollow/arch kips on bar
– 4 strict chest to bar pullups
– 4 kipping pullups
Complete 2 min total free-standing HS Hold, use wall as needed.
*If this is easy practice alternating shoulder touches