WOD
Strength
Back Squat: EMOM for 8 min – 3 @77%
Conditioning
4 Rounds for Time:
400M Run
30 Walking Prisoner Lunges
20 HR Pushups
EXTRA
Strength
Jerk Dip + Split jerk: 8 sets to find max for complex
*no misses!
-Then drop 10% and complete 1 split jerk every 30 sec.
Skill
6 sets, on rings w/ towel between feet:
3 Kips + 3 MU + 1 Skin the Cat