Warm up
45 Min. Running clock
3 Rounds each, for time
9 Weighted pull ups 25/45#
6 Pistol Squats w/kb 20/35#
rest 2 min. then,
9 Deficit HSPU w/ med ball 14/20#
6 Max Height Box Jumps
rest 2 Min., then
9 Strict T2B
6 Strict Muscle ups
(or Unbroken MU’s, scale to ability)
500 Meter Row for time
then, 40 GHD Sit ups
Rx Program:
Deadlift w/ Deficit
10 x 50% w/ Deficit
10 x 60% w/ Deficit
5 x 75% w/ Deficit
3 x 85%
1++ x 95%
6 x Bicep curls w/ barbell
(As heavy as possible)
Press in Snatch (Sots press)
Find 1 rep max
30 Ring Muscle ups for time
