WOD01032020 , SUNDAY

💢 Warm up:
Emom 3-minutes
8 shuttle Run
Then
30 band good mornings
30 banded shoulder Press
💢Strength:
A. Back Squat @ 70%
5 sets , 3 reps @ tempo 3s Down
Time cap : 10-minutes
💢 conditioning:
Team Of 2
A. Every 90sec x 8 Rounds
9 Deadlift 135/95lb
7 Hang power clean
5 Front squats
3 STOH
Amrap T2B
Rest 5-Minutes
B. Every 90sec x 8 Rounds
10 to 15 T2B
Amrap Squats clean 135/95lb
Time cap :29-minutes
💢EXTRA WORK ( OPTIONAL)
Gymnastics session
A. Alternate For 3 To 4 Rounds
20 Banded Hollow lat pull down
10 banded kipping
B . Kipping Hips To Bar
Emom 7-minutes, 2 Reps
Be explosive !!
C. Strict Chin up
Accumulate For 30 Chin Up ( weighted if possible)
D. Russian Dip ( On the Box )
6 sets , 2-3 reps
💢 Accessories
Alternate for 3 Rounds
20/side Banded Internal Rotation
20side Banded External Rotation