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