JM BARBELL PRESSES/1-ARM KB ROWS

A) Strength:

Every 1:30 x 8:

Odd: 10 JM Barbell Presses
Even: 10 1-Arm KB Rows w/ a pause (2 count)
*Use one weight for all sets.

B) WOD:

For time (Minus 2 minutes of total rest): (22:00 Cap)

100 Double Unders (S = 90s of DU Attempts, Single Unders)
50 Push-ups
50 Abmat Sit-ups 

- Rest 60s -

75 DU's (S = 90s of DU Attempts, SU's)
50 Goblet Reverse Lunges (Rx = 53/35, S = 35/26, Bodyweight Reverse Lunges)
50 Sumo Deadlift High Pulls (Rx = 53/35, S = 35/26) 

- Rest 60s -

50 DU's (S = 90s of DU Attempts, SU's)
50 Pull-ups (S = 30 Pull-ups, Band Assisted Pull-ups, Ring Rows)
50 Hollow Rocks 

Rx+ = (150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups) 

C) Extra Credit:

Shoulder Circuit #2 (3 x 10-15 each). Rest 60s.
- Lateral Raise + Front Raise + Cuban Press