Warm up:

coach picks



Seated dip on boxes, ring dips and L sits. 

 using 2 boxes, sit in between, place hands on boxes. With feet straight out in front in L seated pos. push yourself up to straight arms, keeping feet on floor. Keep palms under shoulders and elbows in tight. 

Advanced athletes can work ring dips and L sits on the rings. 



3 rounds for time:

5 Deadlifts 305/215

10 alternating pistols

15 HSPU (no mat is RX)


Cool down: 

200 m walk