A. Strength

4 Rounds – Not For Time

10 Reps DB/KB Rows

Accumulate :30 sec. Ring Dip Lockouts

10 Back Hyperextensions on GHD

B. WOD

Max Unbroken KB Swings

Start @ 10 KB Swings (53#/35#) and add 5 reps each set until unable to do an unbroken set. Rest :60-:90 sec between sets.