CONDITIONING
5 rounds, for time, of:
750 M Row/Ski/2.25 KM Bike
15 Deadlifts (135/95)
20 Burpees

We’re doing conditioning first because there may be a big dofference between everyone’s finishing times. When you finish you’ll get to work on the Gymnastics/Strength work.

GYMNASTICS/STRENGTH
3-5 rounds of:
4-8 Strict Chest-to-Bar Pull-Ups
4-8 Ring Rows
4-8 Bent Rows (95-135/65-95)
5 Dragon Flags/8-12 Hip Raises

If you can’t do Strict Chest-to-Bar Pull-Ups then do Strict Chin-Over-Bar Pull-Ups. If you dont have pull-ups then do rounds of:
8-12 Ring Rows
8-12 Bent Rows (95-135/65-95)
8-12 Hip Raises