WOD

Strength
Push Press: 5 sets of 4 building

Conditioning
4 rounds for time
20 Alt. DB Snatch (70/55)
20 Situps
20 Box jump w/ step down (24/20)

Extra

Strength
1 Push Press + 1 Power jerk + 1 split jerk – Every 90 sec
*start light and build to max

Pause FS w/ 3 sec. pause, build to heavy single

Skill
Accumulate 12 of the following
kip + kip pullup + 5 sec. w/ chin over bar

10 min EMOM for kip consistency: 2 CTB + 2 TTB + 2 Bar MU

Midline – After
2 rounds:
30 ghd situps
100m farmers carry AHAP

WOD

AMRAP
0:00-5:00
2 Rounds:
20 Wallballs (20/14)
20 Pullups

5:00-10:00
2 Rounds:
20 Wallballs (20/14)
15 Toes to Bar

10:00-15:00
2 Rounds:
20 Wallballs (20/14)
7 C2B PU | R+ 7 Bar MU

15:00-18:00
Max 6″ Target Burpees

*Record total number of reps. Rest in any remaining time from each segment.

Extra

Strength
Snatch w/ 2 sec. pause below the knee: Every 90 sec for 10 sets starting with empty bar
*build as able – no misses

BS: 10 min to find 2RM w/ 3 sec. pause in first rep
rest 2 min. THEN 5min EMOM at 85% of above with no pause

Skill
5 min. EMOM
4 defcit kipping HSPU
*scale w/ challenging but doable def. hspu

Midline – After
40 strict TTB

WOD

Strength
Bench Press: Build to a heavy Triple

Conditioning
AMRAP in 8 Min:
8 C2B Pullups
8 Burpees Over Bar | R+ 25′ HS Walk
8 Push Press (115/75 | R+ HSPU
8 Burpees Over Bar | R+ 25′ HS Walk

Extra

Strength
Weighted Chinup: Find 3RM

Skill
4 sets as able:
10 sec. false grip hollow hold + 2 strict MU + 2 strict dips
*scale strict MU w/ banded MU staying hollow

3 sets:
8 hollow/arch kips on rings + 2 skin the cats

Midline – After
3 sets
25 GHD situps
3 inch worms + 3 tight pushups