WOD
Strength
Back Squat: 5 sets of 5 working to heavy set of 5w/no belt
*Be slightly conservative, keep these reps smooth
Conditioning
Death by…
Start with 1 rep. Each minute add another rep until you cannot finish the reps within the minute
*Record number of minutes completed
Extra
Strength
12 min. EMOM:
1 Jerk w/ 3 sec. pause in dip and receiving position *no misses
Rest 2 min,
then at 80% of today’s max:
Perform 6 Jerks w/10 sec. hold in recieving position, AFAP
Skill
10 min EMOM:
2 complexes w/ towel b/n feet Hollow/Arch Kip + Kip w/ pull to rings + MU + Ring dip
Accumulate 20 Perfect L-sit pullups AFAP
Midline – After
1 max time elbow planks
Allen Core Fitness
Bench press: 7 rep max
Dumbell press: 5×10
WOD
3 rounds with 3 min rest
400 meter row
25 unbroken Russian kb swings
100 single unders
