STRENGTH
Every 2:00 x 8 rounds
3 front squat + 1 split jerk
*building for sets 1-5 and holding for sets 6, 7, and 8
WOD
Comp
2 rounds
2:00 row (meters)
2:00 strict HSPU
2:00 row
2:00 strict ring dip
2:00 row
2:00 push up
Rx
2 rounds
2:00 row (meters)
2:00 kipping HSPU
2:00 row
2:00 kipping ring dip
2:00 row
2:00 push up
Fitness
2 rounds
2:00 row (meters)
2:00 pike push up
2:00 row
2:00 jumping ring dip
2:00 row
2:00 push up from knees
OPTIONAL CASH OUT
Accumulate 2:00 in the following:
Hip extension/Superman hold
Hollow Hold
Hang from pull up bar