WOD
Strength
Front Squat: EMOM for 8 Min, 3 reps @ 70%
Conditioning
AMRAP in 20 minutes:
20 Cal Row
30 Wallballs (20/14)
20 HR Pushups
*Rx Pushups: no knee contact with ground, no sagging
Extra
Strength
OHS Build to heavy single w/ 5 sec. pause in bottom
Jerk: Build to Heavy Double
*hold the split/catch position for 2 sec. on each rep
Skill
Death by Dip, from top of MU
1+1, 1+2, 1+3 etc
*1 MU + 1 dip, 1 MU + 2 dips
Accumulate 60 Perfect hollow/arch swings on rings
*break as soon as form deteriorates