WOD
Conditioning
5 Rounds for Time (20 min cap):
10 DB PP (50/35) | R+ HSPU
15 Burpees Over Box (24/20)
6 Strict PU | R+ 4 Bar MU
Rest 90 Sec
Strength
EMOM x 8 min:
odd min- 10 Ring Rows
even min- 5 Deadlifts @ 70%
Extra – After Conditioning
2 sets: 50 ft. single arm OH carry – AHAP w/ locked arm
3 sets: 3 wall walks + 5 strict HSPU facing wall
Bench Press: Work up to 85% and complete 3 sets of 3 reps, rest 60 sec between sets