WOD
[A] Deadlift
5-5-5-5-5

[B] Ring Dip
3 x 1 min on/ 1 min rest
Your score is the total number of ring dips accumulated across the 3 mins. 

[COMPETITION TRAINING]
[C] Complete as many reps as possible in 90 seconds of:
Row 300/250m
GHD Sit-up, max reps 

Rest 90 seconds. Repeat for a total of 5 cycles. Score is the total number of GHD Sit-ups completed in the workout. 

Photo Credit: Wendy Swift

Photo Credit: Wendy Swift