Strength:
1) Back Squat 4×5 with 3 sec lower
2) MB GHD Sit ups 3×12-15
3) Rev Hyper 3×8-10
WOD 1 For time
21-15-9
  • Thruster 135/95
  • Toe to bar
Finish with 45 Cal ABike
WOD 2: 3 Sets
  • 2 L sit pull ups
  • 4 Strict C2B Pull Ups
  • 6 Strict Pull Ups
Rest as needed between sets