Strength
- Deadlift, 5x2 (across)
- L-sit practice between sets
WOD
With a clock set for 1:00/4:00 alternating timer, complete:
- 1 Minute ME Strict HSPU
Then 3 rounds for time (4 Minute cap) of:
- 8 DL, 225#/155#
- 10 KB swings, 70#/53#
- 12 Situps
Then
- 1 Minute ME Strict Ring Dips
Then 3 rounds for time (4 Minute cap) of:
- 8 DL, 225#/155#
- 10 KB swings, 70#/53#
- 12 Situps
Then
- 1 Minute Perfect Pushups (no score for these)
Any time left after the 3 rounds before the 4 minute cap is rest.