Warmup

3 “Giant” Sets:

8 Sumo Deadlifts – Video

8 Kneeling Unilateral Press, each side – Video

25 Banded Good Mornings – Video

50′ Single Overhead Carry, each side – Video

Rest 2:00 between sets.

STRENGTH

build to heavy

Complex every 1:30 x 7 sets

1 pausing front squat (3 sec bottom )

1 front squat

GYMNASTICS

1 attempt max ring muscle ups / pull-ups

Wod

3 Rounds:15 min cap

10 CTB Pull-Ups

10 Front Squats (185/135)

20 Box jump over 24/20