Warm-up:
3 Sets For Quality:
5 Strict Pullups or Pullup Negatives
10 Pushups
10 Russian Kettlebell Swings + 5 American Kettlebell Swings
20 Superman Extensions w/Pause at top
Strength:
15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:
1) Strict Ring Dip @ 31X1 Tempo
2) Strict Ring Dip
3) Ring Dip Negative
4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support
WOD:
AMRAP 9:
15 Deadlifts, 245#/165#
15 Sit-Ups (feet anchored)
Extra Work:
Row 3:00 @ 6, 2:00 @ 7, 1:00 @ 8
2:00 Rest
6x600m @ 9
2:00 Rest Between Sets