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I. GENERAL WARM-UP

2 rounds NOT for time:

  • Row 500m
  • 15 GHD Sit-Ups
  • 10 Pull-Ups
  • 15 Back Extensions

II. SKILL

5 sets NOT for time:

  • 10 Butterfly Pull-Ups Straight Into to Toes to Bar

III. STRENGTH

  • Deficit Deadlift (standing on 3’’ platform or plate) 2-2-2-2-2-2

IV. METCON

10 rounds for time:

  • 15 Deadlifts (135/95)
  • 15 Push-Ups