Warm Up
30 Seconds Dead Bug
30 Seconds Hollow Hold Side Bends
15 Kb Stiff Leg Deadlifts
3 Rounds
10 Zercher Db Good Mornings
10 Sit Ups
3 Strict Pull Ups Or 8 Ring Rows
Strength: Deadlift
Every 2 Minutes On The Minute X 3 Rounds
8 Reps @ 58.5% Of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
For Time
ELITE
12-10-8-6-4-2
Strict Pull-Ups
36-30-24-18-12-6
Sit-Ups
Dual KB Swings (35/25)
COMPETITIVE
12-10-8-6-4-2
Kipping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swings (50/35)
PERFORMANCE
12-10-8-6-4-2
Jumping Pull-Ups
36-30-24-18-12-6
Sit-Ups
KB Swing (35/25)
Stimulus Points
Pulling Strength With Some Core And Hinging. Chip Away At The Reps.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 30 Seconds Deadbug
Cool Down & Dismissal
Prayer Stretch
Calf Stretch