WOD
Strength
Press: 50/3, 60/3, 70/3, 75-80/3x2sets
Conditioning
3 min on / 2 min off for 4 rounds of AMRAP:
9 DBall Cleans (80/50)
12 Pullups
9 Burpee Box overs
*pick up where you left off after 2 min rest
Extra
Strength
Split Jerk: Build to heavy double
Front Squat: 11 min EMOM of 2 non-paused FS at 85% of last weeks 2 rep
Skill
Ring MU: 1 rep every 20 sec for 4 min
Midline
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter/scissor kick
1:00-Hollow rock
1:30-Hollow tucks