Warmup
3x Row 150m, rest 30 sec
3x10 GHD Hip Extensions
3x3 Muscle Ups
3x1 min Plank
Strength
5x3 Top Down No Touch Temp Deadlifts
*7 sec down, Full speed up
WOD
3 Rounds
10 Pullups
10 Pushups
Rest 2 min
3 Rounds
8 Pullups
8 Pushups
Rest 2 min
3 Rounds
6 Pullups
6 Pushups
REC
5x5 Single Leg Box Jumps