STRENGTH:
Superset:
Deadlift
5-5-5-5-5 (75% 1RM)
 
GHD Sit Ups
10-10-10-10-10
 
WOD:
5 RFT:
2 Rope Climbs
4 Hand Stand Pushups
8 Goblet Squats 70/55
16 Russian KB Swings 70/55