Run 400

5 toes to ring

5 strict toes to bar

5 kipping toes to bar

10 GHD sit-ups

10 GHD Back extensions

10 Reverse Hypers

10 Good mornings with empty bar

Lift:

Deadlift 3×70%, 3×80%, 3×90%

WOD

For time:

50 one-legged squats, alternating

25 dips

40 one-legged squats, alternating

20 dips

30 one-legged squats, alternating

15 dips

20 one-legged squats, alternating

10 dips

10 one-legged squats, alternating

5 dips

L1- jumping dips, air squats or modified pistols

L2 – RX

L3 – strict dips