Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Deadlift
Performance and Fitness:
Death by Deads
65-70% / RPE 7
With an ascending clock, begin with 1 rep, then increase by 1 rep EMOM until form begins to break down or you miss the interval.
CAP 10 min
Part 2 – Conditioning:
“Effin’ Up The Rotation”
Performance:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads 315/205
Interval 2: 3 Muscle up (any kind)
Interval 3: 3 Burpee Box Jump 30/24
Fitness:
On a 15 minute clock:
Rotate every 30 sec for a total of 10 rounds of ea.
Interval 1: 3 Deads RPE 8
Interval 2: 1 Rope Climb / 2 Progression
Interval 3: 3 Burpee Box Jump
