1) 5-8 RDL (nothing crazy weight wise) + 4 Strict HSPU
2) 5-10 Strict Pull-ups + 4 Strict HSPU
3) 20/15 Cal Bike
2) For Time:
21 Cal Row
21 Deadlifts (185/125)
100 Dubs (200 singles)
15 Cal Row
15 Deadlifts (185/125)
75 Dubs (150 Singles)
9 Cal Row
9 Deadlifts (185/125)
50 Dubs (100 Singles)
Until the clock hits 30:00 cycle through the following:
2 Turkish Get-ups (1 each arm, up and down)
30 Banded GM (10 with feet together, 10 with normal stance, 10 in sumo stance)
10 Side plank weighted rotations (light weight 2.5-10lbs)
Heavy farmers carry Up-Back-Up
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