A. Strength
for 20 minutes
4sets of
Bench Press x 3 reps (go heavy with your spotting buddy)
Rest 45-60 seconds
All out deficit* Ring Rows with (legs on a box)
B0. Prep for WOD
for 10min prep knees and shoulders for conditioning
B. Conditioning
9 min AMRAP
21 overhead squats 42,5/30
18 pull ups
15 alternating dumbbell snatch 22,5/15
12 pistol squats
9 alternating dumbbell snatch 22,5/15
6 pistol squats