Strength
1a. 4 x 8-10 Strict HSPU (Scale options: 4 HSPU negatives or 12 DB Z-presses + 30 HS hold)
-rest 30 seconds-
1b. 4 x 30 second L-sit hold
-rest 30 seconds-

WOD
3 Rounds
Row 500m
15 Push-ups
10 Deadlifts 275/185#

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