8 Rounds For Time:

10 Sumo Deadlift High-Pulls
10 Burpees to touch (6” above reach)
1 Rope Climb
*Rest 0:30 after each round.
**Sub 5 Strict Pull Ups using a band if needed to keep them unbroken. Or perform 3 Seated Rope Pulls to standing.
***30:00 Time Cap


4 Rounds For Quality:

20 GHD Sit-ups (30 Ab Mat Sit-ups)
10 Barbell Good Mornings
5 Strict Ring Dips
*Quality work at the end of class with time left. Focus on quality and full range of motion. Use bands as needed.

Categories: WOD

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