WOD
Strength
Press: Work to Heavy set of 4, then 3 sets of 4 at 90%
Conditioning
3 Rounds for Time (20 min cap):
30 Wallballs (20/14)
20 HR Pushups
50 Double Unders
*Don’t worm the pushups!
Extra
BN jerk + Jerk: 11 min to work to max for the day
*hold the split/catch postition for 2 sec. on each rep
FS: 3 reps EMOM for 8 min @ 80% of monday’s 3RM
*no pauses today
Death by Dip, from top of MU
-1+1, 1+2, 1+3 etc
*1 MU + 1 dip, 1 MU + 2 dips… (scale with Banded MU)
After
Accumulate 80 hollow/arch swings on rings
*break as soon as form deteriorates