WARM UP

2 Min Row/Bike
Hip Mobility

3 RNFT
:30 Sec AB
5 Rotating Ring Pull-Ups
10 Stiff Leg Staggered DB Deadlifts
20 Alt Spider Mans
30 Banded Hip Extensions

PART 1

1 RM Conventional Deadlift

PART 2

“OPEN WOD 15.3”

14 Min AMRAP
7 Ring Muscle Ups
50 Wall Balls
100 DUs

Modify
Bar Muscle Up Or 7 Strict Pull-Ups + 14 Dips
2x Singles