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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