STRENGTH
A1- Ring Rows tempo 2020 4 x 8-10
A2- GHD hip extension 4 x 8-10
A3- L Sit Hold or Tuck Hold Hanging from the bar 4 x 20-30”

WOD
6 Rounds of:
3 Bar Muscle Ups or 5 Strict Pull Ups
6 Power Snatch @ 50/35 Kg
24 DU or 80 SU