500 Row

Dynamic Effort Movements

Shoulder/Hip/Ankle Mobility

BBG:

A) 5×3 Bent Over Row- Heavy as Possible

B) 5x ME Strict HSPU (Deficit if more than 8 is possible)

WOD:

5 rounds for time of:

5 Deadlifts @ 55% 1 RM

7 Toes-2-Bar

Warm-Down:

3xME UB C2B Pull-ups       (Sx: 3×8 Ring Rows)