Warm up: 2 rounds
400m row + 10kb swings + 10 back ext on GHD + 1 kb complex each side ( 1snatch + 2 push press + 3 push jerk + 20ft OH lung ) 10 T2B
Strength: Sumo Deadlift
10 – 10 – 10
Rx:M-235/265/285 – W- 165/195/215
scale: M- 155/185/215 – W: 115/145/175
rest 2-3 mins between sets
Wod: Every 4 Mins for 20mins
50 DUs/ 100 SUs + 5 Muscle up / 5 pull ups + 5 tall box jump + 14 Alt KB snatch (70/53) (53/36)
extra credit: 3 rounds
max L-Sit hang try to accumulate :20 each round
15 weighted GHD back ext
rest 2 mins