March 9, 2019 – Competition

A.
Five sets of:
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed

B.
For time:
10 Deadlifts (345/235 lbs)
20 Bar Muscle-Ups
40 Wall Ball Shots (30/20 lbs)
800 Meter Run or 1000 Meter Row
40 Wall Ball Shots
20 Bar Muscle-Ups
10 Deadlifts (345/235 lbs)

C.
Four sets of:
90 Seconds of Wall Sit
60 Seconds of Double Kettlebell Front Squats (24/16 kg)
90 seconds of Wall Sit
Rest 2 minutes

D.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Single-Leg Glute Bridges x 6-8 reps @ 1112 each leg
Rest as needed