Dead Sit

Competition Class

Strength

Skills&Drills

UPPER STRENGTH

For time:
"5 Super Sets of:
5 Strict Pull-ups (banded for
resistance) + 5 Strict HSPU
(banded for resistance) "
then...
"30 Banded Ring Seated Strict MU
(attach each ring to a light band &
high bar. Sitting on bench or plates) "

CONDITIONING

Death by.....
Burpee Box Jump Overs 24/20
"min 1, 1. min2, 2. min3, 3.
min4, 4 and so on until you cannot
complete the reps in the min."

MetCon

E2M10M

3 Deadlifts (not tng)

5 Rounds for Time:
15 Deadlifts 185/125
25 Sit-Ups