WOD
Strength
Clean w/ 2 sec pause 2″ off ground: 60/3, 70/2, 80/1x5sets
Conditioning
In teams of two, alternating complete rounds for 5 Rounds each, for Time:
18/12 Cal Bike
8 DB Squat Clean Thruster (50s/35s)
Extra
5 rounds for time:
10 UB DL (50% 1rm)
10 alt. pistols
2 wall walks
3 sets of:
5 Hollow rocks + 5 arch rocks + 10 hollow/arch kips on bar
8 sets of:
5 CTB Pullup + 5 regular pullup
After
Accumulate 4 min. static shoulder box stretch