Strength
Deadlift
3-3-3-3-3
WOD
3 Rounds
20 GHD Sit-ups
10 Ring Dips
20 Pistols (alternating)
10 Strict Pull-ups
Level 2- ABmat Sit-ups
Level 1 -ABmat Sit-ups
**If you have the abmat sit ups down pat and want to try GHD sit ups in a workout please reduce the number of reps to 10 per round**