Strength:
L3: 5x MR L- sit Pull Ups
L2: 5x5 Kipping Pull Ups
L1: 5x3 Pull Up negative or self assisted pull up negative
WOD:
FOR TIME
L3:
1500/1250m Row
50 Sit-Ups
25 Deadlifts (255/185)
50 Sit-Ups
750/600m Row
L2:
1500/1250m Row
50 Sit-Ups
25 Deadlifts (205/135)
50 Sit-Ups
750/600m Row
L1:
1250m Row
50 Sit-Ups
25 Deadlifts (135/95)
50 Sit-Ups
600m Row