Friday’s WOD

Warm-up:

3 Sets:
10 Single Arm Dumbbell Overhead Squat, left
10 Single Arm Dumbbell Overhead Squat, right
10 Romanian Deadlifts, light weight, controlled eccentric
0:30 Ring Support

Strength:

Hang Clean (Above Knee) 2-2-2, 3×2

WOD:

2 Rounds For Time:
75 Wall Ball, 20#/14# to 10′
25 Clean & Jerks, 115#/75#

Extra Work:

EMOM 15, alternating:
a) 2-4 Strict Ring Dips + 3-6 Kipping Ring Dips
b) 3-8 Strict Chin-Ups
c) 15 Hip Extensions