Warm Up
Repeat For 5 Minutes
10 Db Deadlifts
10 Db Bicep Curl To Overhead Press
20 Seconds Dead Hang
5 Pull Ups Or Ring Rows
Strength: Bench Press
Every 2:15 Minutes On The Minute
3 Reps X 65% 1RM
3 Reps X 75% 1RM
AMRAP X 80% 1RM
3 Reps X 75% 1RM
3 Reps X 65% 1RM
WOD
7 Rounds
ELITE
7 Deadlifts (155/110)
5 Hang Power Cleans
3 Muscle Ups
COMPETITIVE
7 Deadlifts (135/95)
5 Hang Power Cleans
3 Chest To Bar Pull Ups
PERFORMANCE
7 Deadlifts (115/80)
5 Hang Power Cleans
3 Pull Ups
Stimulus Points
Hinge And Grip Heavy. Scale Appropriately As To Not Fall During Pulls Or Drop The Bar
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 30 Seconds Cobra Hold
Even Minutes) 8-12 Db Z Press
Cool Down & Dismissal
Scorpion Stretch
Childs Pose Stretch