WOD
Strength
EMOM x 10:
5 Strict Pull-ups + 5 e/arm KB or DB Bent Over Row
Conditioning
AMRAP in 7 min:
3 Snatches, 95/65
3 CTB Pullups
6 Snatches
6 CTB Pullups
9 Snatches
9 CTB Pullups…etc.
Continue up the ladder…
EXTRA
5 sets of 5 – Weighted Ring pushups
5 sets 10 – KB chest supported supine rows, hold last rep on chest for 5 sec. hold
8 sets:
– Max HS hold on wall w/ hands directly under shoulders and head through
BOOTCAMP
Strength
EMOM x 10:
10 Ring Rows + 10 Front Rack Lunges (Keep it light)
Conditioning
AMRAP in 7 min:
3 Front Squats
6 Abmat Situps
6 Front Squats
9 Abmat Situps
9 Front Squats
12 Abmat Situps
Continue up the ladder…
