Warm up:
125m Row
15 GHD Sit Ups
15 GHD Back Extensions
125m Row
10 Strict Pull Ups
10 Ring Dips
125m Row
10 Lunge & Twist
10 OHS
125m Row
5 Burpee
5 Broad Jumps catch in squat

Barbell Warm Up
3 Rounds of the following:
3x Front Squat
3x Shoulder Press
3x Push Press
3x Push Jerk
3x OHS

Push Jerk
6×2 (work to heavy, preferably no misses)

For time:
50 Back Squats 95/75
50 GHD Situps/Abmat Situps
50 Back Squats 75/55
50 GHD Situps
50 Back Squats 55/35
50 GHD Situps

L-Sit Tabata Hold on Rings, Plates Dumbells (athetes choice)

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