Press 3-3-3-3-3
Four rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
Scale SDHP’s and dips as needed but keep it heavy for you.
Static work
Deadhang max hold
L-sit 10 reps
reps are for 50% of your max L-sit hold
rest from 45-90 sec between reps
Yeah Burpees!
SP practice:10lb dumbellsx8,15×8,25×6,35×4,45×2
SP work: 50×3, 55×3 (PR so stopped)
subbed 26lb KB swings due to shoulder pain
dips facing GHD
6:07
deadhang max 11.6 sec
L-sits 10x4sec