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
