Part 1-
5 Super sets-
3-8 wide grip pull ups- strict. use weight if needed
3-8 Landmine presses each arm
* rest 1 minute between sets
Part 2-
16 AMRAP-
Run 400 met
5 deadlifts 100/65kg
10 Ring dips
Endurance WOD-
Part 1-
Super set of-
5 DB Z-presses- 3 seconds pause on top
5/5 One leg RDL
20 seconds Hollow
Part 2-
4 RFT-
5 HRPU
15 sumo DLHP 32/20kg
5 HRPU
9 T2B
5 HRPU
210 Met row- as fast as possible