A. Skill:
Strict Dips – complete 3 sets of 10 reps
*Rest 60-90s between sets
*These reps are to be done unbroken
*Can be done on rings, parallel bars, or off the boxes/benches
 
B. MWOD:
Calf Smash
 
C. WOD:
For Time –
50 GHD Sit-Ups
50 Hang Power Cleans (95/65)
50 Double Unders
50 Deadlifts (125/95)
50 Cal Row
 
Scale Options f/ each movement –
100 Ab-Mat Sit-Ups
50 KB Swings (53/35)
50 KB Hops
50 KB Deadlifts
50 Burpees
*20min time cap
 
D. Post-WOD Recovery:
Hamstring Stretch