Warmup
Row 500m
2 Rounds
6 Strict Pullups
9 HSPU
12 GHD Back Ext
Strength
5x5 Weighted Pullups
*Work to heavy
WOD
Row 1k
50 Deadlifts (225/155)
30 HSPU
REC
3x10 Bench Dips
Warmup
Row 500m
2 Rounds
6 Strict Pullups
9 HSPU
12 GHD Back Ext
Strength
5x5 Weighted Pullups
*Work to heavy
WOD
Row 1k
50 Deadlifts (225/155)
30 HSPU
REC
3x10 Bench Dips