WOD
3 Rounds for Time (30 min cap):
21 Pullup | R+ C2B
21 KBS (53/35) | R+ Cal Row
15 Pushpress (95/65 | R+ 115/75)
15 Pushup | R+ HSPU
9 OHS (95/65 | R+ 115/75)
9 Bar Facing Burpees
Extra
Before
Snatch up to 90% in 8 min starting with an empty bar
rest 3 min
CJ up to 85% in 8 min starting with an empty bar
After
E2MOM x 10 min:
5 Weighted Strict pullups
100ft Farmer Carry with heaviest KB possible
2 wall walks w/10 sec. hold on 2nd rep
ALLEN CORE FITNESS TRAINING
Strength
Back squat: 5×8 every 2 min at 60-70 %
Split squat: 5 sets building 10 rep split squat e/leg
Conditioning
4 sets:
300 meter row
15 snatch grip RDL
1 min rest
