Part A:

Competition & Performance:

A1) Deadlift 5 x 5, ascending

A2) Dragon Flags 5 x 5 (3 sec descent)

Fitness:

A1) Deadlift 5 x 5, across

A2) Lying Leg Raises 5 x 5 (3 sec descent)

Part B: “Histories Numbers”

Competition:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 32/24

7 x Clams 20/10

400m Run

Performance:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 24/16

7 x Clams 20/10

400m Run

Fitness:

4 Rounds For Time of:

29 x Sit Ups

13 x KB SDLHP 16/12

7 x Slam Balls 20/10

300m Run