Warm-up
4 Rounds
:20 On/ :10 Off
1. Double Unders
2. L-Sit on Rings
3. Push Ups
Accessory
Single Leg Deadlift (Kettlebell)
2 x 10 per side
Strength
Deadlift
3-3-2-2-1-1
WOD
3 Rounds
400m Run
30 Sit-ups
20 Kettlebell Swings (1.5,1)
10 Ring Dips
Level 2- (1,0.75), 30 Double Unders
Level 1-(0.75,1), 120 singles, 30-20-10 Push-ups
ADV – GHDs – 20/15 ring dips per round
Double unders Sub= 60 Reps