Strength
Ring Dip
50 Ring Dips for Time
*
WOD
For Time (18min Cap)
Row 900m
42 Wall Balls
21 Swings
Row 600m
30 Wall Balls
15 Swings
Row 300m
18 Wall Balls
9 Swings
@32/24kg
@20/14lbs
*
PEAK
Gymnastics Conditioning
8 Strict Deficit HSPU
rest 1 min
6 Strict Deficit HSPU
rest :45
6 Strict Deficit HSPU
rest :30
6 Strict Deficit HSPU
rest :15
4 Strict Deficit HSPU
*doesn’t have to be unbroken
Deadlift
5×5 deadlift (Deficit deadlift Stand on 20kg Plates)@72.5% of 1RM