1) Conventional Rack Deadlift 1RM. Rest 2:00
– Set so bar is just below your knees
– If you have chains or bands use them

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

Shoulder press 15-12-9-6 reps

4 sets

3 band asissted Bar Muscle-up https://vimeo.com/216413837

3 Strict Pull-ups https://vimeo.com/175741058

• weighted pull-up if possible @ 30% of 1RM

6 Rounds:
Sprint 200m
Rest :90-2:00

Wod: 35 min clock
1 mile run
Straight into
100 BOB
Straight into
1 mile run
Straight into
Remaining Time Amrap
10 Deadlift@70/50
10 T2B

A) Skill
Butterfly pull up progression

😎 Strength
EMOM 12 min.
1: 5 tempo deficit push ups
2: 5 tempo chin ups
3: rest

*tempo for both movement is: 3111
**add reps and/or weight if possible, but the main focus have to be on the tempo

C) Core
10-8-6-4-2
strict toes to bar
partner hip extensions on box

4RFQ
20 Plank Shoulder Taps
3 Y,T,I,Y
10 SA KB Swings (ea)

5x5 Dips
AHAP

8:30-9:30