Warmup
4 Sets:
25ft Controlled Bear Crawl
8 KB WoodChop Per Side
4 Burpee
M1) Deadlift
6 Sets: 5 Reps @75% of Heavy 3 Rep w/5 Sec Eccentric Lower
M2) Upper Body Pull
12 Min Running Clock / For Quality Not Rounds
Option A:
3 Strict Pull up
Rest :10
4 TTB
Rest ;10
4 C2B
Rest :10
Option B:
3 Pull up Negative
Rest :10
4 K2E
Rest :10
4 Pull up
Rest ;10
Option C:
:20 Single Arm Ring Row Hold Per side
Rest :10
5 Ring Row
Rest :10
M3) 8 Min AMRAP
Option A:
8 KB SDHP 70/53
8 Rus KB Swing
8 Stationary Goblet Lunge
Option B:
53/35
Option C:
35/25
Extra Credit
3 Sets:
:20 Chin Above Bar Hold or Chin up negative
10 Bent Over DB Row
10 Ring Push or HRPU
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