Warm-Up (w/ light DB):
– 10 Upright Row
– 10 Curl to Press
– 10 Lunge (5e)
– 10 Thruster
– 10 DB Hang Snatch
Mono-structural:
4 x 500m Row 2/ 1:00 min Rest – Faster Each Round
Gymnastic Skill (Every 90 sec)
1.) Ring Swing: 2 x 14
2.) Horizontal Hip Drive: 2 x 14
3.) Seated Banded Transition: 2 x 10
WOD:
FOR TIME
11-9-7-5
– (Deficit) HSPU: 4″/2″
– Deadlift 315/205
Accessory:
1a.) Rear Dealt Raise: 3 x 15
1b.) GHD Sit-Ups: 3 x 10-20
Recovery:
– Anchored Thoracic Extension
– Banded Ham/ Hip