Strength
deadlift
2 x 5 (60%)
2 x 4 (70%)
2 x 3 (80%)
2 x 2 (90%)
1 x 1 ( 100%)
every set do
10 seconds ring hold (upper position )
10 seconds ring hold ( lower position )
Rest 5 minutes then:
Skills
10- 15 minutes Practice
handstand push ups
Rest 5 minutes then:
WOD
5 rounds for time (Cap 16 minutes)
15/12 assault bike calories
12 toes to bar
9 handstand push ups
6 deadlift (60%)
in the remaining time max calories assault bike
Rest 5 minutes then:
Core
Annie (Cap 10 minutes )
50-40-30-20-10
Double unders
Butterfly sit ups
Cash Out
1 minute extended plank hold
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