WOD:

21-15-9 DL 225/155 Ring Dips

*Rx+ – Strict Ring Dips

Post WOD: 5 x 6 HSPU *Rx+ – Strict HSPU

 

Comp Rx:

1. Conditioning 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

2. Split Jerk On the Minute x 10 Build to a Heavy Split Jerk

3. Front Squat On the Minute x 10 Build to a Heavy Front Squat

4. Gymnastics Conditioning  5 Rounds: 60 seconds Light Row 45% of Max Kipping Handstand Push-ups