WOD
3rft (CAP 21min)
150 Double Unders
5 rounds of
3 Power Cleans 70/47.5kg
6 Push Ups
9 Air Squats
*
Strenght/Movement
AMRAP 6 Mins
1 Strict MU + 1 Kipping MU + 1 Ring Dip
*Scale to 2 Kipping MU + Ring Dip
*
PEAK
Accessory Work
5 x 10 (each side) Single leg deadlift @30% of 1RM Deadlift
5 x 10 Double KB Bent over row 24/16kg
5 x 10 Strict Pull-ups
10 x 15 Weighted GHD Back extension 15/10kg