Warm Up: 400 meter Run

20 Standing SPT

10 Inch Worms

30 seconds Pigeon Stretch each side

30 seconds Supinated Dead Hang

30 seconds HS Hold

Strength: 4 Sets Of:

10 Strict HSPU (Beginner: L Push Up on box / Pike Push Up)

Rest 30 Seconds

10 Strict Ring Dips (Add weight if possible, Beginner: Bar/Box Dips)

Rest 30 Seconds

30 Second L-Hang (Beginner: Hollow Hold)

*Rest 2 minutes

WOD: 12 min AMRAP Of:

15 TTB

10 Deadlifts @ 50/35kg

5 OHS @ 50/35kg