Warm up
3 Rounds
200 Meter run
10 Handstand shoulder touches
25ft HSW
4 Rounds
2 Legless rope climbs
4 Bar or ring strict muscle ups
30 Sec. L-Sit hold
3 Rounds
8 Strict Deficit HSPU
12 Pistol Squats w/kb
16 Ring Push ups (def. push ups)
Buy out
100 Meter walking lunges w/sandbag
400 Meter run
Rx
Deadlift
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
Bicep curls w/barbell 55/85#
9-6-3
Back squat @70%
Pegboard climbs
