WOD
Strength
Back Squat: 5 sets of 5 working to a heavy set of 5 w/ no belt
**be slightly conservative, keep these reps smooth
Conditioning
For total rounds:
Death by 10M Sprint
*shuttle back and forth for multiple reps (down =1, back =2)
**START at 3, add 1 per min. Record number of minutes completed.
Rest 5 min.
Death by Cal Row
*START at 3, add 1 per min. Record number of minutes completed.
(athletes can do row first if they choose)
Extra
Strength
12 min. EMOM: 1 Jerk w/ 3 sec. pause in dip and receiving position
*no misses
Rest 2 min, then at 80% of today’s max:
Perform 6 Jerks w/10 sec. hold in receiving position, AFAP
Skill
10 min EMOM: 2 complexes w/ towel b/n feet
Hollow/Arch Kip + Kip w/ pull to rings + MU + Ring dip
Accumulate 20 Perfect L-sit pullups AFAP
Midline – After
1 max time elbow plank