Warm Up
Repeat For 5 Minutes
30 second dead hang
10 kip swings
10 ring rows
10 sit ups
Strength
Single Arm Dumbbell Row
3 Sets X 8 reps per side Every 2.5 Minutes On The Minute
Into
Strict Leg Raises
3 Sets X 8 reps Every 2 Minutes On The Minute
WOD
For Time (10 Minute Time Cap)
21-18-15-9-6
ELITE
In A Vest
Toes to Bar
Burpees
COMPETITIVE
Toes to Bar
Burpees
PERFORMANCE
Hanging Leg Raises
Burpees
Stimulus Points
Quick workout, keep moving
Accessories
Every 1 Minute On The Minute X 5 Rounds
Max Farmer Walk
Cool Down & Dismissal
100m Walk
Forearm Stretch
Seal Stretch