STRUCTURAL
A1) Single arm OH Reverse Lunge @ 2110
6-8/bras; x 4
repos 30sec
A2)Ring Pull-Up
21×1 ; 4-6reps x 4
RX+ : L-Sit Ring Pull-Up @ 21×1 ; 4-6reps x4
SC : Ring PullUp Seated Assisted
repos 60sec
WOD
400m course
-30-20-10 :
-Deadlift @ 155/105lb
-Hand Release PushUp
400m course
RX+ : 185/125lb