WOD
Strength
Alternating:
Push Press: 6×3 at 85-95% of 3RM
Weighted Supinated Pullup: 6×5
Conditioning
AMRAP in 12 min (look at note!):
10 Wall Ball (20/14)
5 Burpees
R+:
10 Wall Ball (20/14)
5 Burpees
1 MU
Double the reps every round, so round two is 20-10, round three is 40-20, etc
Extra
Back Squat: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, 80/3*3 sets
Every 30 sec for 6 minutes:
10 Sec. Front tuck lever hold
After Conditioning:
4 Rounds not for Time
– 6 alt. pistols w/ PVC overhead
– 30 sec. Hollow hold (don’t break!!)
– 10 band pull aparts