Warm Up: 4 Rounds Of:
8 Inch Worms w/ Push Up
20 Standing SPT
10 PVC Good Mornings
60 Second Dead Hang
Strength: 3 Sets Of:
1) 30 Seconds Wall Facing HS Hold (Beginners: Hold with feet as high as possible on wall w/ good form).
2) 30 Seconds Top of Ring Hold w/ rings turned out, hollow body (Beginners: 30 Seconds Hollow Hold).
3) 10 Kipping Swings – focus on form!
4) 10 Standing SPT – Slow with as narrow width as possible with straight arms (Advanced: add small plates).
*Rest as needed between movements & sets.
WOD: For Time:
30 Deadlifts @110/80kg
40 HSPU (Beginners: DB Push Press AHAP)
50 Box Jump Overs @60/50cm
Time Cap: 16 minutes.