WOD
Strength
Clean & Jerk: 12 min to build to heavy double
Conditioning
5 rounds for AMRAP,
2 min on/2 min off:
21 Wallballs (20/14)
15 Pullups
9 Burpee Box Overs
*pickup each round where you left off. Partner up to share equipment if needed.
Extra
FS: 11 min. EMOM – 2 non-paused FS at 85% of last weeks 2 rep
For 4 min, Every 20 sec:
1 strict MU (scale with band under hips)
8 sets:
2 H/A MU kips + 2-4 MU + 2 dips
After
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter/scissor kick
1:00-Hollow rock
1:30-Hollow tucks