Warm-up

Strength:

Last week before 1RM

Every 2min x 12min

Deadlift

8×55% 6×65-70% 4×80% 2×85% 1×90% 1×95%

Conditioning:

No Rx today. Work on a progression or variation that fits your ability level.

Every Minute on the Minute x 12min

1- Pulling x 30sec

-Strict, kipping, butterfly, chest to bar, bar muscle-ups, ring muscle-ups

2- Pressing x 30sec

-L-seated Dumbbell Press or Strict Handstand Push-ups. NO KIPPING.

3- Single Leg Romanian Deadlift x 6 each side

-Slow and controlled, perfect form.