WOD
Strength
Push Press: work to heavy set of 5 with 5 sec hold overhead after last rep
Conditioning
4 Rounds for Time (22min cap):
400M Run
30 OH Walking Lunges (45/35 plate)
25 Hand Release Pushups
Extra
Back Squat: 8 min EMOM – 2 Pause BS, 3 sec pause
*start around 60% and build slowly as able… positions above all
3 min Every 30 sec:
1 strict MU + 5 sec. L-sit at top
6 sets – on rings:
4 hollow/arch kips + 3 MU + 1 skin the cat
After
Accumulate 2 min. in Hanging L-sit