Deadlifts, Front Squats, Toes to Bar

Warm Up: 1x5 bridge rocks, 1x10 leg extenders, hydrants, iron crosses, scorpions, 15 abmats.

Buy in:1x3 warmup DL, FQ 50% 1rm weight

WOD: 10-9-8-7-6-5-4-3-2-1
Deadlifts 60% 1rm weight
Front Sq. 60 % 1rm weight
Toes to Bar

Cash out:max ring holds x3 or max handstand holds x3.

All workouts will be scaled to your individual fitness level.