Warmup
Row 500m
3x10 Ring Dips
3x10 T2B
3x10 GHD Back Ext

Strength
5x10 No Touch Deficit Deadlifts
*No Touch lifting- No touch lifting forces the lifter to maintain muscle tension throughout the entire set, not just the concentric portion of the lift.

WOD
12 min EMOM
5 Dead Lifts (275/185)
Max Bar Facing Burpees in remainder of each minute.

REC
5x20 Sec Static hold on rings, elbows locked out and core tight. Work on turning palms out, away from your body.

Bar path may be slightly altered, but Sarah is still a beast