Warm Up
Repeat For 5 Minutes
20 Second Dead Hang
10 Scap Pull Ups
10 Ring Rows
5 Inchworm To Push Up
10 Glute Bridge
Strength: Deadlifts
Every 2:15 Minutes On The Minute
5 Reps X 70% 1RM
3 Reps X 80% 1RM
AMRAP X 85% 1RM
WOD
For Time
ELITE
20 Burpees
18 Chest to Bar Pull Ups
16 Burpees
14 Chest to Bar Pull Ups
12 Burpees
10 Chest to Bar Pull Ups
COMPETITIVE
20 Burpees
18 Pull Ups
16 Burpees
14 Pull Ups
12 Burpees
10 Pull Ups
PERFORMANCE
20 Burpees
18 Ring Rows
16 Burpees
14 Ring Rows
12 Burpees
10 Ring Rows
Stimulus Points
Muscle Endurance
Steady Pace
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 15 Forearm Curls
Even Minutes) 15 Calf Raises
Cool Down & Dismissal
Prayer Stretch