WOD
Warm-up
3 x 3 HSPUs
3 x 5 ring rows (explosive up) with a false grip
3 x 3 pistols
1. Work up to 3 RM OHS
2. DE Upper/Press - Strict Press 12 x 3 at 50-60% + bands with 1 minute rest between sets
3. Work up to 3 RM chin-up
3. Work up to 3 RM chin-up
4. 3 x 5 elevated rear foot split squats
5. 3 x 10 to 15 Ring push-ups
5. 3 x 10 to 15 Ring push-ups
6. 2 x 100 one-armed Farmers Walks
1. 165 lbs. x 3
2. 95 x 12 x 3 explosive
3. 70 lbs. x 3
4. 3 x 5 x 65?
3. 70 lbs. x 3
4. 3 x 5 x 65?
5. 15, 12, 10
6. 70# KB 2 x 100 each side.
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