Warm Up:

• 800m Run
• 3 rounds for quality of:
  • Barbell Overhead Hold, pick load, 20 secs
  • Dead Hang, 20 secs
  • GHD Hip Extension Hold, 20 secs

Strength:

3 Rounds of the following for max effort:

• L-sit hold (use parallets or box-do not hang)
• Strict Pull-ups
• Sumo-Deadlift High Pulls 155/105

Metcon:

3 rounds for time of:

• 12 Power Cleans, 135/95 lbs
• 12 Chest-to-bar Pull-ups
• 12 Push Jerks, 135/95 lbs
• 12 Toes-to-bars