Warmup
Row, Run or Ride 2 min
3x4 Get Ups
3x6-10 Glute Ham Raise
3x10 Pushups
Strength
3x12 Deficit Deadlifts
WOD
21-15-9
Row for Cal
Deadlift (225/155)
5 Bar Muscle Ups after each round
REC
3x10 HSPU
Strict until you have to kip
Warmup
Row, Run or Ride 2 min
3x4 Get Ups
3x6-10 Glute Ham Raise
3x10 Pushups
Strength
3x12 Deficit Deadlifts
WOD
21-15-9
Row for Cal
Deadlift (225/155)
5 Bar Muscle Ups after each round
REC
3x10 HSPU
Strict until you have to kip