Warm Up
4 Sets of 10 Box Squats
4 Sets of 10 Bench Press
4 Supersets of 10 Side Dips & 10 Russian Twists
3 Sets of Bulgarian Split Squats
Wod #1
20 Keystone Deadlifts
100 Single Unders
10 Ring Rows
15 Keystone Deadlifts
75 single Unders
10 Ring Rows
10 Keystone Deadlifts
50 single Unders
10 Ring Rows
5 Keystone Deadlifts
25 single Unders
5 Ring Rows
Or Wod #2
20 Deadlift 185/155lbs
100 Double Unders
40 Pull Up
15 Deadlift 185/155lbs
75 Double Unders
30 Pull Up
10 Deadlift 185/155lbs
50 Double Unders
20 Pull Up
5 Deadlift 185/155lbs
25 Double Unders
10 Pull Up
GHD Sit-ups 4×10 in replacement of Russian twists as Rx option
