Warmup
Row, Run or Ride 2 min
3x10 GHD Hip Extensions
3x6-10 Ring Dips Strict
3x10 T2B
Strength
3x8-10 Bench Press + Max Rep Pushups immediately after each set
WOD
7 Rounds
7 Deadlifts (60-80%) *Use a weight you can get unbroken at least in your first round but it will still be challenging.
7 Strict Ring Dips
30' Handstand Walk
REC
3x12 GHD Situps