WOD
Conditioning
5 Rounds at a steady pace, NOT for time:
200m Run
15 Air squats
250m Row
5 Strict Hollow Pullups
Strength
E2MOM x 10 min:
2 Deadlifts (80-90%) + 6 Box Jumps
Extra
4 sets:
8 hollow/arch kips on rings
4 strict chest to ring pullups
2 Ring MU
Complete 2 min total free-standing HS Hold, use wall as needed.
*If this is easy practice alternating shoulder touches
Bench Press: Every 90 sec complete 3 reps @ 85% + 12 feet elevated Ring Rows x 4 sets