WOD
Conditioning A
EMOM for 15 min:
Min 1: 15/12 Cal Row
Min 2: 5 DL (225/155)
Min 3: 12 HR Pushup | 8 Open Standard HSPU
Conditioning B
400M at warmup pace
Rest 90 seconds walking
400M Sprint
Rest 90 seconds walking
400M Sprint
Extra
4 sets of 10 e/arm: single arm DB bench press
*free arm has no weight in it
10 min. EMOM
E- 6 strict hollow chinups
O- 6 seated box jumps (30/24)