100 Double Unders

2RFQ

20 Sit Ups

10 Good Mornings

5 Strict Pull Ups

 

Midline:

3 rounds :30/:30

Hollow Hold/Arch Hold

 

Skill: Pull Ups (10 min)

 

10 Ring Dips

5 Deadlifts 245/165

10 GHD Sit Ups

50 yard sprint

10 Ring Dips

5 Deadlifts

10 GHD Sit Ups

100 yard sprint

10 Ring Dips

5 Deadlifts

10 GHD Sit Ups

150 yard sprint

10 Ring Dips

5 Deadlifts

10 GHD Sit Ups

200 yard sprint